Msuzi Wobiriwira Wobiriwira Msuzi wa Kolifulawa

Zakudya Zofunikira (potumikira)

Zikhala - 66

Mafuta - 2g

Carbs - 11g

Mapuloteni - 3g

Nthawi Yonse 55 min
Konzani mphindi 10 , Cook 45 min
Mapemphero 18 (1/2 chikho aliyense)

Sizimakhala bwino kusiyana ndi msuzi-koma ngati muwonjezera bolifulawa . Zomera zonsezi zimadzaza ndi zakudya zamtundu wa phyto (chomera) , zomwe zimapereka ubongo wanu ndi thupi lanu kuteteza matenda opatsirana.

Zakudya zimapindula thupi lanu lonse: vitamini A ndi C zimathandiza kuteteza chimfine, komanso chimfine cha caulifulawa chimathandiza ubongo wanu kukumbutsani kukumbukira kwanu. Kuwonjezera pamenepo, thupi lamatope lolemera la dzungu limapereka matani a carotenoids, omwe ali antioxidants omwe angateteze thupi lanu ndi ubongo kuwonongeka kwa tsiku ndi tsiku nkhawa.

Zowonongeka ndi zonunkhira, msuziwu umakonda ngati kugwa, ndi mchere ndi ma clove amalowa mu kusakaniza. Ndi zonunkhira bwino, zonunkhira ziwirizi zimapatsa msuzi mankhwala obiriwira omwe amatha kukhalabe pazomwe mumapatsa ndipo amalowa m'maganizo anu kuti mukhale ndi moyo wabwino.

Zosakaniza

• Supuni 1 ya mafuta a canola
• 1 sing'anga chikasu anyezi, diced
• 2 28-ounce zitsuko puree zamungu
• 1 sing'anga mutu wa kolifulawa, kudula ang'onoang'ono florets
• 2 1/2 makapu otsika-sodium masamba msuzi
• Supuni 1 ya mchere
• Supuni 1 supuni yakuda
• 1/2 supuni ya supuni pansi
• Supuni 1 supuni nutmeg
• Supuni ya 1 yatsopano tarragon, yodulidwa
• Makapu 2 1/2 (mkaka wa mafuta ochepa) (mkaka wa 2%) mkaka
• Supuni 1 ya mandimu

Kukonzekera

1. Ikani mafuta mu mphika waukulu pamsana pa stovetop pa kutentha kwapakati.
2. Yonjezani anyezi ndi kulola kuphika mpaka kutuluka (pafupi mphindi zisanu).
3. Onjezani dzungu ndi kusonkhezera. Kutentha kwa mphindi zisanu.
4. Onjezerani kolifulawa ndi msuzi; chivundikiro. Kuphika mpaka kolifulawa ayamba kuchepa (pafupi mphindi 15).
5. Onetsetsani mu zitsamba ndi zonunkhira (mchere kupyolera mu tarragon). Onetsetsani bwino ndi kulola kuphika kwa mphindi 10.
6. Pogwiritsa ntchito kumiza (kugwirana ndi manja) blender, puree osakaniza mpaka yosalala mumphika.

1. Mukatentha, onjezerani mkaka ndi kusonkhezera bwino. Onjezerani madzi a mandimu, perekani zokhazokha, ndikutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati mukufuna kuonjezera mapuloteni ku msuziwu, mukhoza kuwonjezera mawere a nkhuku kapena kutsekemera kwa tofu . Komanso, omasuka kutaya kutentha ndi mchere wa sriracha kapena msuzi wotentha.

Ngati mukufuna kutulutsa dzungu kuonekera, kudula kolifulawa kukhala theka. Posewera pozungulira ndi chiŵerengero cha dzungu ndi kolifulawa mukhoza kusintha kwambiri kukoma kwa mbiri ya msuzi.

Kuti mumve bwino, onjezerani supuni ya supuni ya basil pesto ku mbale iliyonse ndikuipereka. Mafuta abwino mu pesto amachokera ku maolivi ndi mtedza ndipo amachititsa kuti mavitamini apitirire komanso kuti carotenoids mu dzungu zikhale zowonjezereka.

Malangizo Ophika ndi Kutumikira

Msuziwu ndi wosavuta kupanga mu mtanda waukulu. Refrigerate zomwe simudye mu chidebe chotsitsimula kwa masiku atatu kapena kuyika mufiriji kuti mukhale kwa miyezi ingapo.

Kuti muthe kuyambiranso kuchokera mufiriji, tsambani mitsuko yotetezeka ya microwave ndi kutentha kwa mphindi ziwiri kapena zitatu pa HIGH kapena kuika mu mphika pa chitofu pamwamba pa kutentha kwapakati ndikubwezetsa pang'onopang'ono. Phimbani mpaka kutentha kupyolera (pafupi mphindi zisanu).

Kuchokera mufiriji, ndibwino kuti mutsuke msuzi mufiriji kwa maola angapo.

Ngati nthawi yaying'ono, yikani mu microwave kwa mphindi zisanu pa HIGH, yesani ndikuyika mu microwave kwa mphindi imodzi kapena mpaka kutentha.

Ngati mulibe kumiza, sungani msuzi wofunda muzakudya zochepa muzitsulo pang'ono ndikuyeretsa. Bweretsani ku mphika wa katundu ndikuwonjezera mkaka ndi mandimu.

Msuziwu umasangalatsa kwambiri pamene utumiki wa piping wotentha.