Chimanga Cham'munda Jalapeno Soup

Zakudya Zofunikira (potumikira)

Malori - 144

Fat - 3g

Carbs - 26g

Mapuloteni - 8g

Nthawi Yonse 40 min
Konzani 10 min , Cook 30 min
Mapemphero 4 (1 chikho aliyense)

Chilimwe ndi nthawi yabwino kugwiritsa ntchito zipatso zatsopano. Kuonjezera zipatso ndi ndiwo zamasamba ku chakudya chanu ndi sitepe yofunika pochepetsa kuthamanga kwa magazi. Amapereka potaziyamu, magnesium, ndi fiber, zakudya zonse zofunika kuti mtima wanu ukhale wathanzi.

Msuzi wa chimanga wa chilimwe uli wodzaza ndi chimanga cha chilimwe ndi zokometsera zoumba zokometsera, chakudya chokoma ndi chokoma chomwe chimakhala ndi mapuloteni chifukwa cha Kuwonjezera kwa Greek yogurt. Idye yokha kuti idye chakudya chamasana, kapena awiri ndi saladi kapena sandwich pa chakudya chamtundu.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• 3 cloves adyo, minced
• 1 ochepa chikasu anyezi, diced
• 1 jalapeno tsabola, nyemba ndi diced
• 4 makutu a chimanga, maso amachotsedwa
• 1 chikho otsika sodium masamba msuzi
• 1/2 supuni ya supuni ya tsabola wakuda
• 1/3 chikho plain nonfat Greek yogurt
• 1/4 kapu mkaka wofiira (kapena
• mkaka wosankha
• )
• 1 wobiriwira anyezi, odulidwa

Kukonzekera

1. Kutentha mafuta pa chimbudzi chokwanira mu supu yaikulu. Onjezani adyo, anyezi, ndi jalapeno ndi kuphika mpaka zofewa, mphindi zisanu kapena zisanu.

2. Onjezani chimanga, msuzi, ndi tsabola. Phimbani ndi kuimirira maminiti 10 mpaka 15. Chotsani kutentha ndi kulola ozizira pafupi mphindi 20.

3. Thirani madzi ndi theka la ndiwo zamasamba kukhala pulogalamu yowonjezera chakudya. Sakanizani mpaka yosalala, kenaka yonjezerani poto ndi masamba otsala.

4. Mu mbale yaying'ono, yogiti yogiti ndi mkaka. Onjezerani ku chimanga mu supu ndikuwotcherera mmwamba pamtunda wochepa kufikira utatenthedwa.

1. Gawani msuzi mu mbale. Fukani ndi anyezi wobiriwira musanayambe kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kulowetsa chimanga chachangu ngati chatsopano, kuti mutha kusangalala ndi chaka chino. Kawirikawiri, chimanga chozizira chimakhala chopatsa thanzi, chifukwa chimakhala chisanu pamwamba pake.

Malangizo Ophika ndi Kutumikira

Samalani pamene mukuphatikiza zakumwa zotentha. Ikani kuzizira kutentha kwapakati kapena padzakhala zovuta kwambiri mu blender yanu. Sungani msuzi pa moto wochepa pa chitofu.