Kusanganiswa kwekuzvigadzirisa inzira yakanakisisa yekukubatsira iwe kuramba uchidya kudya, pasinei nokuti uri kuderedza calorie kana sodium kana kuti unofanira kurega kubva kune zvigadzirwa zvekuvaka. Iwe unogona kuzvisiyanisa nekunaka kwako kuti usiye zvishandiso zvausingagoni kana zvisingadyi. Iwe unogona kuwedzera kuwedzera pepeneni kana kuti maruva akasiyana kune recipe. Chero chipi nechipi chaunochinja, nyora pasi
Iyi kamukira inoita kuti zvive zvakanaka uye zvakagadzirwa zvakanaka zvakakwana pamusoro pechingwa chekudya, chero nyama ipi zvayo yakakangwa, kana mbatata yakashambadza.
Ramba uri mudziyo usina kutenderera munzvimbo yakaoma uye yakaoma.
Zvamunoda
- 1-1 / 3 makapu akaoma nonfat mukaka weupfu
- 3/4 mukombe pfufu yeupfu (Wondra)
- 1/4 mukombe wenyuchi bheillon granules
- 3 tablespoons pakarepo minced onion
- 1 teaspoon yakasimwa thyme mashizha
- 1 teaspoon onion powder
- 1 teaspoon yakaomeswa marjoram mashizha
- 1/2 teaspoon mutsvuku pepper
- 1/2 mukombe wemafuta
- 1 tablespoon brown sauce for gravy (Kitchen Bouquet), kana yakadikanwa
Nzira Yokuita Izvo
1. Muchidimbu chemasvikiro, sanganisira mukaka wehupfu, furawa, bouillon granules, pakarepo minced onion, thyme, onion powder, marjoram, uye pepper, uye simbisai whisk weshk kuti iwirirane.
2. Shandisa bhabheri benderedsi kana maviri mapanga kuti ucheke muhotela kusvikira boroti igoverwa pamwe chete uye zvikamu zvakanaka. Drizzle brown sauce yeganda, kana ikashandisa, pamusoro pemusanganiswa uye fambisa ne whisk wechirume kusvika paine blended.
3. Spoon the mix in a cup 3 container with lid tight fit and store in the fridge. Rati nezuva uye zviri mukati. Shandisai musanganiswa weganda mumasvondo mana kusvika ku6.
Kuita nyuchi chikafu:
1 cup cup water
1/2 mukombe wechipfuva mabiko
Dururira mvura muhomwe duku. Zvishoma nezvishoma simbisai nyuchi yemombe inosanganiswa mumvura, uchishandisa whisk wecheka. Ika kupisa mukati mekupisa, uchikurudzira nguva dzose, kusvikira girasi yakanyorova uye yakasvibiswa, inenge maminitsi matatu. Inoita 1 cup
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 128 |
| Total Fat | 10 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 23 mg |
| Sodium | 432 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 1 g |
| Protein | 2 g |