Ubhontshisi obuhle, obumhlaba buba yisobho esiphundu se-chilled kule recipe elula, eguquguqukayo. Sikhonze ithente elihle noma liyike ngezingcezu zezinyosi ezifakwe emanzini amnandi, umhluzi obomvu. Kungakhathaliseki ukuthi yiyiphi indlela, idonsa amavithamini futhi aqabula ngokuphelele.
Yenza isiqalo esisha ngokujabulisayo esidlweni sakusihlwa esikhulu, noma isidlo esilula futhi esiqabulayo lapho isimo sezulu singashisi. I-dollop ekhilimu omuncu noma i-yogurt iyinhlangano yokuzikhethela, yebo, kodwa leyo ncane ye-creaminess yi-foil ekahle kumnandi wezinyosi. Khonza ngesinkwa esine-crusty ukuze uphuphule noma yikuphi kancane isobho elibopha phansi kwesitsha lapho usuqedile ukusikhipha.
Okuzokwenza
- 1 anyanisi ophakathi
- 1 ithisipuni usawoti (plus ngaphezulu ukunambitha)
- Okuzikhethela: 1 i-clove garlic
- 6 izinkomishi
- inkukhu umhluzi (fat free, noma
- umhluzi wemifino )
- 4 ephakathi
- i-beet (ehlutshiwe futhi ekhishwe emgodini omkhulu wembobo)
- umnyama omnyama ukunambitha
- Amaqoqo okuzithandela:
- i-yogurt
- ukhilimu omuncu noma i-crème fraîche
- amakhambi
Indlela Yokwenza
- Faka ikhasi u-anyanisi futhi uqede kahle.
- Embizeni enkulu phezu komlilo ophakathi, u-anyanisi uphuze nosawoti nge 1/4 indebe yomhluzi kuze kube yi-anyanisi ethambile, cishe imizuzu emithathu. Ngesikhathi bepheka, besa futhi bayiqede igalikhi, uma usebenzisa; engeza u-anyanisi uphinde upheke, uvuselele, uze ube mnandi, imizuzwana engama-30.
- Engeza umhluzi bese unciphisa ukushisa kuya phansi. Faka ikhasi lezinyosi bese uwafaka emgodini omkhulu wembobo phezu kwebhodlela ukuze awele ngqo emhluzeni. Ukwenza ngale ndlela kunciphisa izitsha ozidingayo ukuze ugcine futhi ugcine amandla okukhanyisa okubhakabhaka ama-beet aqukethe. Qwayiswa ukuthi ukuphatha izinyosi eziluhlaza ezibomvu ngezandla ezingenalutho kuzoholela ekubambeni. Ngokuvamile uhlanza ngamanxiwa ambalwa, kodwa ugqoke amagilavu uma ungafuni i-pink ngaphansi kwezikhotho zakho ezinsukwini ezimbalwa ezilandelayo!
- Uma zonke izinhlobo zezinyosi zihanjelwe emhluzeni, ulethe konke kokupheka. Ncishisa ukushisa ukuze ugcine ubumnene futhi upheke kuze kube yizinyosi zezinyosi ezinamathenda amaminithi angu-15.
- Okuzikhethela: Ukuze uthole isobho esikhilimu, uqhuma isobho ku-blender noma iprosesa yokudla, noma nge-blender yokugwilisa ngesandla, kuze kube yilapho ubushelelezi.
- Engeza usawoti kanye nopelepele ukunambitha. Khonza isobho esishisayo noma elibandayo, futhi uhlobise nge-yogurt, ukhilimu omuncu, noma i- crème fraîche kanye / noma amakhambi, uma uthanda.
* Njengoba lesi sobho sikhonzwa kubanda, noma yikuphi amafutha omhluzi azokhamuluka, futhi mhlawumbe athambile phezu kwesobho. Abanye abantu bangase bangacabangi, kodwa abanye bangakuthola kungakhulumi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 72 |
| Inani lamafutha | 0 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,128 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 5 g |