Isobho se-Broccoli

Yengeza umzimba kuma-soups aphansi-fat ngokusebenzisa amazambane namanye amafutha aphansi noma ama-nonfat, bese uhlanza isobho ku-blender. Le isobho eliphansi kakhulu le-broccoli lidla ukudla okumnandi nokwanelisayo.

Okuzokwenza

• 2 tsp
• Amafutha e-Olive
• 1/2 anyanisi ophakathi, oqoshiwe (cishe ngo 3/4 indebe)
• 1 stalk isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
• 1 medium Yukon Gold amazambane, ehlutshiwe kanye cubed
• 4 izinkomishi broccoli fresh, kuhlanganise neziqu, oqoshiwe
• 2 izinkomishi eziphansi-sodium, inkukhu enamafutha noma umhluzi yemifino
• 1 1/2 izinkomishi nonfat ubisi

Indlela Yokwenza

1. Ukushisa amafutha ngokushisa okuphakathi kwesibisi sesobho noma i- oven yaseDutch .
2. Gwema ngobumnandi u-anyanisi nesilimo esidliwayo esinamagatsha anamanzi emaminithini amathathu kuya kwengu-4, kuze kufike u-anyanisi. Engeza amazambane ne-broccoli eqoshiwe, elandelwa umhluzi nobisi. Letha emathunjini, bese unciphisa ukushisa, ukumboza nokumisa imizuzu engama-20, kuze kube yimifino ithenda.
3. Vumela isobho ukupholisa kancane, bese udlulisela ku-blender ku-2-3 amaqoqo, futhi uhlanganise kuze kube bushelelezi. Buyisela isobho embizeni nokushisa ngobumnene kuze kube yilapho usulungele ukukhonza.

Ukukhonza: Ama- calories 88, ama-calories avela ku-Fat 16. Inani eliphelele le-1.8g (lihlale 0.3g), i-Cholesterol 1mg, i-Sodium 83mg, i-Carbohydrate 13g, i-Fiber 3.1g, i-Protein 4.9g

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	142
Inani lamafutha	4 g
I-Fat egcwele	1 g
I-Fat Unsaturated	2 g
I-cholesterol	6 mg
I-sodium	318 mg
Ama-carbohydrate	22 g
I-Fiber Dietary	4 g
Amaphrotheni	7 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)