Msuzi wa Broccoli

Onjezerani thupi ku msuzi wa mafuta ochepa pogwiritsa ntchito mbatata ndi mafuta ochepa kapena osfataka mkaka, ndiye pured msuzi mu blender. Msuzi wa broccoli wotsika kwambiri umapatsa chakudya chamasana ndi chokoma.

Chimene Mufuna

• 2 tsp
• mafuta a azitona
• 1/2 osakaniza anyezi, odulidwa bwino (pafupifupi 3/4 chikho)
• 1 phesi udzu winawake, finely akanadulidwa
• 1 sing'anga Yukon Gold mbatata, yosungunuka ndi cubed
• 4 makapu atsopano broccoli, kuphatikizapo zimayambira, akanadulidwa
• 2 makapu otsika-sodium, mafuta opanda nkhuku kapena masamba msuzi
• Makapu 1 1/2 mkaka wa nonfat

Momwe Mungapangire Izo

1. Kutentha mafuta pazithunzithunzi kutentha mu mphika wa msuzi kapena ku Dutch uvuni .
2. Sungani bwino anyezi ndi udzu winawake kwa mphindi 3 mpaka 4, mpaka anyezi asinthe. Onjezerani mbatata ndikudulidwa broccoli, kenako msuzi ndi mkaka. Bweretsani kwa chithupsa, ndiye kuchepetsa kutentha, kuphimba ndi kuimirira kwa mphindi 20, mpaka masamba ali ofewa.
3. Lolani msuzi kuti azizizira pang'ono, kenako perekani kwa blender mu 2-3 magulu, ndipo muphatikize mpaka yosalala. Bweretsani msuzi ku poto ndi kutentha mofatsa mpaka mutakonzeka kutumikira.

Kutumikira: Makilogalamu 88, Mafuta Ochokera ku Fat 16. Mafuta Onse 1.8g (anakhala 0,3g), Cholesterol 1mg, Sodium 83mg, Zakakiteriya 13g, Fiber 3.1g, Protein 4.9g

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	142
Mafuta Onse	4 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	2 g
Cholesterol	6 mg
Sodium	318 mg
Zakudya	22 g
Matenda a Zakudya	4 g
Mapuloteni	7 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)