Chipukanana chekudya zvirokwazvo chakanaka kumweya, uye kamu yekuswa kwekuku ndiyo inofarira. Asi isu tose tinoziva kuti mishonga inokonzerwa nekamu inogona kutakurwa nemafuta, uye muto wakagadzirwa nemakadeti izere sodium, makorikori, uye mazvigadziro. Nokubika imwe yakagadzirwa nemafuta e-cream ye soup yenyika, unogona kudzora zvigadzirwa uye unoita mushonga wakasimba asi wakakura kwazvo.
Nokugadza mafuta asina hafu uye hafu uye mafuta asina mukaka nokuda kwechimiro chakashandiswa rich cream, mafuta anowanikwa zvakanyanya murape iyi. Kuwedzerwa kwe-aromatics, miriwo, nemishonga inopa sipu chikafu chinonaka chevhenekeri pachinenge ichibatanidza mavitamini nemafuta, uye inoita kuti ive nyama yehuku yeputi pasina chidimbu. Inzwa wakasununguka kuchinja mimwe miriwo kuti uise maidiwa ako. Iwe unogonawo kupisa zvasara - kana muto unoparadzanisa kana uchinge wanyungudutswa, unongodzurudza zvinyoro pamusoro pemhepo yakadzika kusvikira wava pamwe zvakare. Shumira nemamwe magetsi ese-zviyo chingwa kana mavhesi.
Zvamunoda
- 2 tsp. mafuta eCanola
- 1 cup cupcake onion
- 1 kapu yakatswa karoti
- 1 1/2 makapu akachekwa mushwa
- 1 tsp. dzakaoma dzakavhenganiswa (eg thyme, basil, oregano, marjoram, sage, rosemary)
- 2 makapu akabikwa huku, dhonza mu cubes
- 1 kape peas (fresh or frozen)
- 4 makapu asina mafuta, pasi-sodium chicken muto
- 1 kikombe mafuta-isina hafu nehafu
- 1/4 mukombe cornstarch yakagadzika mu 1/4 mukombe mafuta-asina mukaka
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Pisai mafuta muhombodo yakakura kana kuti chiDutch munharaunda inopisa.
- Sauté anyanisi uye karoti kusvikira anyanisi anyorovedzwa, maminitsi manomwe kusvika ku8. Wedzera mushwa uye mishonga yakasanganiswa, uye songa kwemaminetsi mashanu.
- Ita mukati mekuku uye peas, ezvo wobva wawedzera mhodzi.
- Uyai nemota, uye chengetedzai kupisa uye simmer kwemaminetsi gumi nemashanu.
- Wedzera mafuta-isina hafu nehafu. Itai kuti mbeu yegorosi ichanganidzwe uye rambai muchimedza zvinyoronyoro kwemaminetsi mashanu kusvikira musimbiswa.
Per Serving: Calories 124, Mafuta anobva kuFat 21, Mafuta akazara 2.4g (akagara 0.6g), Cholesterol 34mg, Sodium 136mg, Mahydrohydrate 9.6g, Fiber 2g, Protein 16.1g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 255 |
| Total Fat | 13 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 63 mg |
| Sodium | 540 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 2 g |
| Protein | 21 g |