Aine garlic uye jisi remonimu-inotakura nemafuta akawanda echint-yogurt mukava inonaka, anopa utano saraji mune imwe nyaya yemaminitsi. Zviri nyore uye zvinonaka zvokuti unogona kuzviwana iwe pachako kuti sei munhu angambotenga bhodhoro rakagadzirwa kare.
Sezvakanakisisa seyiyo Yogurt Mint Salad Kupfeka iri pamhazha, ziva kuti inoshanda zvakaenzana nekuvhara miriwo mitsva yakadai semakaroti, celery, fennel, uye radishes. Kana kuti shandisa semuuce uye uupfekedze paunonyorera mapukisi akakonzera kana kohlrabi yakaoma. Inoshandawo semuchero wehove inotonhorera (salmon kunyanya) kana kuti kupfeka chikafu chekuku.
Zvamunoda
- 1/2 mukombe yogurt (yakakwana, yakajeka, uye isina kunyorerwa)
- 1 kusvika ku 2 maspunikijimu juisi
- 1 clove garlic (kana shallot duku)
- 1/4 mukombe mapira mashizha
- Gungwa munyu
- Pirasi yakasvibirira (yakabva pasi)
Nzira Yokuita Izvo
- Ita yogashi mubhokisi duku kana chironga chakasvibirira chine sealble lid. Wedzera juisi yemuori. Kana ukashandisa ndiro, vanyengedze pamwe chete; kana ukashandisa chirongo, pfugama pachifukidzo uye ugozvipa kushamwaridzana kwakanaka kusanganisa.
- Gadzirai garlic (kana shallot). Shandisa kadhi yemagoriki kuti uiputse kana, kana zviri nani, kuipwanya nechepakati kwekavha guru, zvino shandisa iyo thipa kuti udzikise gorozi rakapwanyika kuva muzinga. Wedzera kariki kumusanganiswa we yogurt.
- Isa iyo minda mashizha mumatanda, uiise yakareba pamusoro pemumwe. Tora iyo yakareba kusvika mucheche rakaoma. Shandisai iyo yakapinza mucheka kuti ucheke bundle crosswise. Shandisa minwe yako kuti ichinje kuputsana kwakaguma kuparadzana mumabhanoni. Iwe unogona kukonzera mabhandi eminwe mukati mekugadzika se-ndeye, kana kuaisa iwo mberi mune zvimwe zvemucheka kuti ugadzikane. Ita mukati mekupfeka.
- Wedzera munyu uye pepper kuti uite.
- Wedzera mamwe jisi remuti kuti ufukidze kupfeka kuti uite, kana uchida. Ipa chinhu chose chigumbuso chokupedzisira kuzunungusa kuti ubatane zvose.
Shumirai kupfeka nguva pfupi nemucheka mutsvuku se saladi kana sekumbikidzirira makududités. Kana, ita izvi mberi uye uchengetedze, wakavharwa uye wakanyungudutswa, kwemazuva matatu.
* Iwe zvechokwadi unoda un-flavored uye isina unotapira yogurt apa-chero chimwe chinhu chingangoparadza zvose. Zvakakosha kucherechedza kuti kana kupfeka kwekupedzisira kuchave kwakakosha, chekudya, uye yakasviba kana ukashandisa mukaka wose wakakangwa, ruzivo runoshanda zvakanaka nemafuta asina mafuta kana kuti asina mafuta, kana ndizvo zvaunazvo kana kuti unoda. Kana ukasarudza mafuta mashoma kana kuti asina mafuta, ziva kuti kupfeka kunogona kuparadzana kana iwe uchibata. Ingozvinyengedze kana kuidzosera pamwe musati washandisa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 140 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 8 mg |
| Sodium | 189 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 2 g |
| Protein | 6 g |