Panenge mapato ose une chokwadi chokuwana sipinashi yakadzika - kana kutonhora, mukati mechingwa chinoputika kana moto uye gooey mundiro pamwe nemamwe pita chips. Asi hazvina mhosva kuti inoratidzirwa sei, inowanzozara namafuta.
Hazvifanirwe kuva, zvakadaro, saka usazvibvisa kubva pane yako mapato menyu iye zvino. Mune iyi inopisa sipinashi kudikira recipe, nokuisa ma mayonnaise uye cheeses nemafuta asina-mahwende e yogurt nekisiki chesi, iwe uchava nechingwa chinonaka kunze kwemafuta ose. Uye hakuna munhu angava akachenjera.
Iwe unogona kushandisa sipinashi yakasvibiswa yakaoma kana ukasarudza - usati wawedzera panzvimbo yekuyerera mucolander uye udire mvura inopisa pamusoro pepinashire kusvika wanyorova. Bvisa mvura yakawandisa kuburikidza nekupikisa kupinashira nechekucheka kwehupuni yehuni, kana kuputira muchero nekudzidzira kusvikira woma. Nokuwedzera kwekuwedzera kweprotheni uye shuga shoma uye makhahydrates, shanduko yakazara mafuta-asina guroji yeGreek ye yogurt yaigara. Ingova nechokwadi chekusarudza mafuta-pasina chiguro chechiGiriki ane mafuta akakwirira kupfuura yegour yogurt.
Shandisai sipinashi yakaderera-mafuta yakasvibirira ne platter yemiti mitsva kana zvimwe zviputi zvakagadzirwa mbatata kana chingwa. Inzwa wakasununguka kuti uite zvinonhuwira zvishoma nezvishoma nekuwedzera dash of sauce inopisa.
Zvamunoda
- 10 ounces mutsva mwana sipinashi (yakabatwa kusvikira wilted)
- 1 cup cup fat-free yogurt, yakasvibiswa nemvura yakawandisa
- 4 ounces cream cheese (yakaderedzwa, isina mafuta)
- 1/4 kapu yakagadzirwa Parmesan cheese
- 1/4 kapu yakavezwa yakagadzirwa
- 1 garlic clove, minced
- 1 tbsp inonyorerwa muto wemononi
Nzira Yokuita Izvo
- Isa nzvimbo yakasipinashira sipinashi mune imwe colander uye bvisa mvura yakanyanyisa kana kuvhara kapu yehuni kurwisa sipinashi kana kuisa sipinashi mumucheche uye kupinhira kusvika pakaoma. Chop finely uye nzvimbo munzvimbo yakasvibirira.
- Mune rimwe diki ndiro duku, wedzera yogurt nekisiki chesi uye kusveta, kusanganiswa pamwe kusvikira kushizha. Wedzera iyi musanganiswa mupinashi. Funga muzvigadziro zvinosara uye fanana zvakakwana.
- Refrigerate kusvikira yakagadzirira kushumira.
Anoita anenge 2 makapu
Per serving (1/4 cup): Calories 55, Mafuta kubva kuFat 11, Total Fat 1.3g (akagara 0.7g), Cholesterol 3mg, Sodium 186mg, Karhydrate 4.7g, Fiber 1.1g, Protein 6.2g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 115 |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 21 mg |
| Sodium | 137 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 1 g |
| Protein | 5 g |