Zvingava zvakakodzera kutumidza iyi "ganda rinotapira mutsutso" nokuti iri duku mumakori uye mafuta asi iyo inogara ichiunza zviratidzo zvekusasviba, mvura yakadzika-pasi sechikamu cheimwe hare-brained fad kudya. Zvakanaka, kwete pano. Iyi kamukira yehutano yakagadzirwa neshuta basil soup ine zvose zvinonaka zvevabereki vayo vanopfuura-refu vasina mhosva.
Tingafunga kuti kudya mabiro emutambo wekatamato isarudzo isina hutano hwakanaka asi, zvinoshamisa kuti zvinogona kuvanzwa makoriro uye mafuta. Ichokwadi kuti iwe uchiri kuwana kudya kwekudya kwetamate, zvakadai sekuwedzera kwei-antioxidants lycopene, beta-carotene, vitamini A uye vitamini C. Asi iwe unogona kunge uchirapa muviri wako nezvakawanda zvehutu, shuga, uye mukamu, izvo isu tose tinoziva zvinoreva kuwedzera makoriyamu nema gramu emafuta.
Izvi zvinokurumidza-uye-zviri nyore, zvakaderera-mafuta, pasi-caloriyo tomato uye soup basil inopedza mafuta uye inotarisa pane nyeredzi dzoratidzwa. Zvakanakisisa zvose, tanga kupedza, zvinogona kuva patafura mumaminitsi 25.
Iyo isu yakakwana yenguva dzose. Muzhizha, unogona kutora tomate itsva yakakanyiwa yezvose kana imwe yemakateti, iyo inowedzera zvishoma asi kwete nguva yakawanda yekugadzirira kwako, uye muto wakawedzera kuti ugadzire mvura yakarasika. Uye iyi ndiyo nzira yakanakisisa yokushandisa yakawanda yebhasi yekunhuhwirira inonhuhwirira mumisika kana iwe pachako.
Munguva yechando, iyi soup inodziya uye inonyaradza. Uye nokuti iwe unotarisira kuti zvigadzirwa zvinonatswa zvakadini, iwe unogona kuzvisiira zvishoma zvishoma kuti uite iyo yekuzadza kosi yekutanga kana kudya apo pairi nebhokisi rakakora-grilled cheese sandwich pachingwa-gorosi rose yakabikwa mu nonstick skillet .
Zvimwe zvemashoko akanaka? Mushonga wacho unowanzoita guteni-pasina uye, nokuda kwezvinyorwa zvezvirimwa / vegan, shandura muto mutsva kuitira muto wehuku inodanwa.
Zvamunoda
- 2 maspuniki
- mafuta omuorivhi
- 1 ekiiii (yakagadzirwa zvakanaka)
- 1 stalk celery (yakagadzirwa zvakanaka)
- 1 clove garlic (minced)
- 1/2 mukombe yakashambwa bhesil (yakasarudzwa)
- 1 teaspoon tsvaga thyme mashizha
- 2 (14-ounce) makani akachekwa tomate (asina kukonzerwa)
- 2 makapu nonfat, pasi-sodium chicken muto (kana muto muto)
Nzira Yokuita Izvo
- Muchikwata chinopisa, kupisa mafuta omuorivhi pamusoro pemhepo inopisa. Wedzerai eiii, celery, uye garlic uye munyoro mushure mutsva kusvikira wanyorova, anenge maminitsi mashanu. Rinda zvakanyatsoita kuti uone kuti garlic haisviki.
- Wedzera basil, thyme, tomate, uye muto wekusarudza. Uyai kumota.
- Deredza kupisa uye kumira kwemaminitsi gumi. Bvisa kubva kupisa uye tendera kuti utonhoke zvishomanana.
- Shandisa kubhabhatidza blender kuchenesa muto. Zvimwewo, iwe unogona purue mu batches muzvokudya zvekudya kana blender. Purée iyo zvishoma kana iwe uchida soup chunky yako, zvisingaiti iwe unonatswa zvachose nokuda kwekushamwaridzana kwakasimba.
- Shingairira kupisa kana kupisa zuva rezhizha, bvisa muto uye ushumire newaini inonzi stalk stirrer.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 191 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 538 mg |
| Carbohydrates | 33 g |
| Dietary Fiber | 9 g |
| Protein | 10 g |