Chitowe ndi cayenne zimapangitsa yogurt kukhala yosavuta komanso yosakanikirana kwa masamba. Kuwotcha mbewu zonse za chitowe ndi kudzipera nokha kumapangitsa kuti azisakaniza mwakachetechete, koma chitowe chogulitsidwa pamsika chimagwiranso bwino. Chotupitsa chowawa chosavuta chimachotsa kuviika ndipo chimapereka chochepa "yogurt-y" kukoma kwa "kukoma" kwachikhalidwe ndipo ndizosankha.
Chomera chokoma ichi ndi chokwanira kwa masamba a mitundu yosiyanasiyana - kaloti, fennel, udzu winawake, radishes, kolifulawa, broccoli, ndi kupyola!
Chimene Mufuna
- Supuni 1 chitowe (mbeu zonse OR 1/2 supuni ya supuni nthaka chitowe)
- Zosankha: 1 clove adyo
- 1 kapu ya yogurt (yakuda, yovuta, kapena kalembedwe ka Chigiriki)
- Mwachidziwitso: supuni 2 zosakaniza kirimu (kapena
- crème fraîche )
- 1/4 supuni ya tiyi mchere (nyanja yabwino, komanso zambiri kuti mulawe)
- 1/8 supuni ya tiyi ya cayenne (kuphatikizapo kulawa)
Momwe Mungapangire Izo
- Ngati mukugwiritsa ntchito mbewu zonse za chitoweyani, tenthetsani pang'ono poto yowuma pamwamba pa kutentha kwakukulu. Mukatenthedwa, onjezerani nyembazo ndi kuphika, kugwedeza poto kapena kusangalatsa kwambiri nthawi zonse, mpaka mbewu yamumininayi ikununkhira ndi zonunkhira, pafupi mphindi imodzi. Tumizani nyemba zowonongeka ku mbale yaing'ono kapena mbale ndikuwalola kuti azizizira pang'ono. (Onaninso Momwe Mungasamalirire Mbewu za Chitowe .)
- Mitengo yonse ya chitowe imatha, peel ndikuchepetsani adyo clove. Ngati muli ndi makina a adyo ndipo mumafuna kuti adyo akhale ndi mphamvu yambiri, pitirizani kuigwiritsa ntchito!
- Ikani yogamu, kirimu wowawasa (ngati mukugwiritsa ntchito), adyo, chitowe (ngati mumagwiritsa ntchito mbeu), mchere, ndi cayenne mu mbale yosambira. Muziganiza kuti muphatikize.
- Dulani nyemba za chitowe pamtengo wofiira wa khofi, ndi matope ndi pestle, kapena powagwedeza ndi pansi pa poto yaing'ono, yolemetsa. Onetsetsani 1/2 supuni ya tiyi ya iwo mukumwaza. Sakani ndi kusintha zonse zokometsera kuti mulawe.
- Phimbani ndi kuzizira kuti mavitamini aphatikizeko kwa ola limodzi ndi masiku awiri (note kuti adyowa amatha kumanga nthawi, choncho ngati mukufuna kutero kuposa maola angapo, ndi bwino kuwonjezera adyo asanatumikire). Tumizani ku mbale yotumikira ndikutumikira, yozizira kapena yozizira, ndi masamba odulidwa ndi / kapena osokoneza. Pangani izo mwaulemerero mwa kuwonjezera mafuta owonjezera a azitona mafuta kapena odzola pang'ono.
* Mwina simungathe kunena, koma yogurt yomwe imagwiritsidwa ntchito mukumwaza izi ziyenera kukhala zosavuta komanso zosasangalatsa. Mafuta a Nonfat ndi otsika kwambiri, koma mkaka wonse wa mkaka umapereka mpweya wovuta kwambiri. Mukufuna kupita kwathunthu? Yesetsani kupanga yogurt yokhazikika ( tengani njira apa ).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 51 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 6 mg |
| Sodium | 91 mg |
| Zakudya | 7 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 2 g |