Zvinokurudzirwa kuti unoshandisa mhepo yemhepo kana kubhabhatidza mubhedha (kana iwe usina imwe, uye iwe unoda pured soups uye sauces, iyo inowanikwa mari yakawanda) kuti uite ichi chinonaka, chiri nyore pured muto wevhu.
Iwe haufaniri mhepo inoita kuti izvi zviitike, uye iwe unokwanisa kuita izvi nemimwe miriwo yaunenge uine-ingoivhara uye kumira kusvika petecheche, ezvo pure.
Zvamunoda
- 6 makapu akasiyana-siyana mishonga yakakoswa, yakadai sematekhata, nguva dzose mazai (Idaho, zvose-chinangwa, Yukon, tsvuku, tsvuku, etc.) asiternut squash, zucchini, anyanisi
- 8 makapu pasi-sodium kana muto muto
- Munyu uye pepper kuti toravira
- ½ mukombe wakaremara cream (kusarudza)
Nzira Yokuita Izvo
- Muhari huru, sanganisira miriwo uye muto. Uyai nemamota pamusoro pekupisa kwakanyanya, kuderedza kupisa, uye kumira zvakanyatsovharwa, kusvikira miriwo yese iri nyoro.
- Kushandisa kubhabhatidza blender, purue muto kusvikira wakanyorova, wakarisa nomunyu uye pepper.
- Ita mu cream kana uchida, uye ushangu mumidziyo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 272 |
| Total Fat | 8 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 22 mg |
| Sodium | 1,090 mg |
| Carbohydrates | 44 g |
| Dietary Fiber | 6 g |
| Protein | 8 g |