Low-Calorie, Yese Yakasviba-Vasina Zvimedu Chili Recipe

Kushandisa mimwe miriwo, tomato juice uye tomato ane zvishoma nyeredzi inochengetedza ichi chinomera chirimwa chiri pasi mumakori. Kunyangwe nyama isina chirim isati yatova noutano hwakanaka uye huri pasi-mafuta, iyi shanduro inowedzera-cal.

Ichi chaiva chimwe chezvipfeko izvo zvakauya zvakakwana nemhaka yezvakanga zvichishandiswa nemumwe munhu mukicheni, izvo zvakaitika kuva mazggies akawanda uye kwete mahonji akawanda! Iko kunyanya kufanana nechiputi chinoswe-spiced tomato kupfuura chirimwa chemwoyo.

Ona zvimwe zvakaderera-calori zvinomera zvekudya.

Zvamunoda

• 1/2 mashizha eiii, akachekwa
• 2-3 clove garlic, minced
• 2 tbsp. mvura
• 1 guru karoti, yakatswa tsvina
• 1 bhizha bhero pepper, yakagurwa zviduku
• 1 tsvuku tsvuku tsvuku, yakasimwa zviduku
• 2 tbsp. soy sauce
• 1/2 mukombe kernels kernels
• 1 15-oz.can vhudzi nyuchi
• 1 28-oz.can yakatsvaira tomato (usaisa mvura)
• 1 12-oz.can tomato juisi kana V8
• 1 jalapeno kana imwe peki tsvuku inopisa, yakasungwa
• 1 tbsp. chili pfu
• 1/2 tsp. oregano
• 1/2 tsp. yakagadzirwa nomunyu
• 1/2 tsp. cayenne pepper
• Zvasarudzo: mavarai ezvigadzirwa zvekunakirwa

Nzira Yokuita Izvo

1. Muhombe huru isina mbati, kupisa garlic uye anyanisi kwemaminitsi 3-4. Wedzera mvura uye karoti uye kupisa, zvichikurudzira imwezve maminitsi 3-4. Wedzera bhuru bell pepper, tsvuku tsvuku tsvina uye soy sauce, ichikurudzira kubatanidza zvakanaka. Kupisa kweimwe imwe miniti kana maviri.
2. Deredza kupisa kusvika pakati-pasi uye uwedzere zvose zvasara zvinoshandiswa, kunze kwemavara ezvigwenzi.
3. Dhavhara uye bvumira kuti zvinyoronyoro kumira kwemaminitsi makumi maviri nemashanu uye kusvika pamaminitsi makumi mana.

1. Ruramisa nguva yekuravira. Gadzirai nezvimwe zvinyoro zveeii kana kuti kunyange chekisi kana kuti mucheki wakasviba kana musingadyi vegan .

Nzira yehutano (kubva kuCalorieCount):

• Makorori: 195; Maoriro kubva kumafuta: 10
• Total Fat: 1.1g, 2% kukosha kwezuva nezuva; Trans fat: 0g
• Cholesterol: 0mg, 0%
• Sodium: 614mg, 26%
• Total Mahydrohydrates: 38.0g, 13%
• Dhiyabhorosi Fiber: 9.6g, 38%
• Zvokudya: 9.5g
• Puroteni: 11.2g
• Vitamini A: 80%
• Vitamini C: 159%
• Calcium: 5%
• Iron: 32g

Nutritional Guidelines (pakushanda)
Calories	275
Total Fat	2 g
Saturated Fat	0 g
Unsaturated Fat	0 g
Cholesterol	0 mg
Sodium	443 mg
Carbohydrates	53 g
Dietary Fiber	14 g
Protein	16 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)