Nutrition Highlights (pakushanda)
Calories - 144
Fat - 3g
Carbs - 26g
Protein - 8g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 4 (1 kapu imwe neimwe)
Zhizha ndiyo nguva yakakwana yekushandisa zvakanakisa michero itsva. Kuwedzera mimwe michero nemiriwo pakudya kwako inhano inokosha mukuderedza ropa rako. Vanopa potassium, magnesium, uye fiber, zvose zvinokonzera mishonga yekuchengeta mwoyo wako uine hutano.
Iyi soro yegorosi yezhizha izere nemafuta echando omukanhi uye jalapenos dzakasviba, kudya kwakanaka uye kunonaka kune zvakare kuzadza mapuroteni nekuda kwekuwedzera kwechigriki yechiGiriki. Zvidye pachako nokuda kwekudya kwemazuva ezvikudya, kana kuti neshadhi kana sandwich yekutengesa.
Zvimwe
- 1 teaspoon mafuta omuorivhi
- 3 clove garlic, minced
- 1 shomanana yellow eiii, diced
- 1 jalapeno pepper, mbeu uye diced
- 4 nzeve dzezviyo, mazhenje akadzimwa
- 1 mukombe pasi sodium yemiti muto
- 1/2 teaspoon itsva inoparadzaniswa mutsvuku
- 1/3 cup cup nonfat Greek yogurt
- 1/4 mukombe wemukaka (kana
- mukaka wekusarudza
- )
- 1 bvudzii onion, yakasarudzwa
Kugadzirira
Pisai mafuta pamusoro pemhepo inopisa muhomwe huru. Wedzera garlic, onion, uye jalapeno uye kubika kusvikira zvinyorova, maminitsi mashanu kusvika ku10.
Wedzera chimedu, muto, uye pepper. Dhavhara uye simmer maminitsi 10 kusvika ku15. Bvisa kubva kupisa uye rega kuponese maminitsi makumi maviri.
Dururira mvura uye inenge hafu yemimidziyo mu-blender yekudya processor. Bvisa kusvikira rakasvibirira, wobva wawedzera zvakare mukaini uye wakasara miriwo.
Muchikamu chiduku, whisk yogurt nemukaka. Wedzerai mugorosi muchokuputi uye chengetedze mushure mokupisa kwakadzika kusvikira yava kupisa.
Gura sopu mumidziyo. Fukidza nevarimi visiki vasati vashumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kutora chibage chakasvibirira kuti chive chitsva kana chiri kunze kwemwaka, kuitira kuti iwe unakidzwe nekunyika iyi gore rose. Kazhinji, zviyo zvakanyanyisa zvakakonzerwa nehutano, sezvo yakanyanyisa pamusoro pepamusoro.
Kubika uye Kushumira Mazano
Ngwarira paunobatanidza zvinopisa zvinotyisa. Rega itonhorera kutonhorera yepamusoro kana kuti pachava nekudzvinyirira kukuru mu blender yako. Dzorera soro pamusoro pekupisa kwakadzika padhifu.