A kusan dukkanin jam'iyyun da kake tabbatar da samun samfurori - ko sanyi, a cikin gurasa ko gurasa ko gumi a cikin kwano tare da wasu kwakwalwan pita. Amma ko ta yaya ake gabatar da ita, yawanci yana cike da mai.
Ba dole ba ne, ko da yake, don haka kada ku kawar da ita daga menu na ƙungiyar kawai duk da haka. A cikin wannan girke-girke mai tsinjin sanyi, ta maye gurbin mayonnaise da cheeses tare da nauyin kiɗa na yogurt da cuku, zaka sami dadi mai ban sha'awa ba tare da kitsen ba. Kuma bãbu mai hankalta.
Zaka iya amfani da alayyafo yankakken alamar idan ka fi son - kafin kara zuwa wurin girke-girke a cikin colander da kuma zuba ruwan zãfi a kan alayyafo har sai ya karaka. Cire ruwan daɗaɗɗa ta hanyar turawa da alamar alade tare da baya na cokali na katako, ko kunsa a cikin tawul da squeezing har sai bushe. Don ƙarin haɓakar furotin da ƙasa da sukari da carbohydrates, canza mai da yogurt kyauta kyauta wanda ba a kyauta ba don yogurt yau da kullum. Tabbatacce ne kawai ka zaba mai kyauta mai yalwa tun lokacin da yogurt na Girka yana da mafi girma mai ciki fiye da yogurt yau da kullum.
Ku bauta wa wannan gwargwadon fata mai tsami tare da kayan abinci na kayan lambu ko kuma tare da wasu kwakwalwan dankalin turawa. Yana jin kyauta don ƙanshi shi kadan ta ƙara dash na zafi miya.
Abin da Kayi Bukatar
- 10 ounce sabo da jariri jariri (steamed har sai wilted)
- 1 kofin gwangwadon yogurt maras yisti, wanda ya sha ruwan sama
- 4 kirim mai tsami (mai laushi, mai yalwaci)
- 1/4 kofin cakulan Parmesan
- 1/4 kofin finely yankakken scallions
- 1 tafarnuwa clove, minced
- 1 tbsp sabo da ruwan 'ya'yan itace da lemun tsami
Yadda za a yi shi
- Sanya salatin kayan shafa a cikin colander kuma cire ruwa mai guba ta hanyar danna cokali na katako a kan alamar alayya ko saka kayan alade a cikin tawul da squeezing har sai bushe. Chop finely kuma sanya a cikin wani kwano na matsakaici.
- A cikin babban kwano, kara yogurt da cuku da kuma motsawa, haxa tare har sai da santsi. Ƙara wannan cakuda zuwa alayyafo. Sanya cikin sauran sinadaran da haɗuwa sosai.
- Refrigerate har sai da shirye don bauta.
Ya yi game da kofuna waɗanda 2
Ta wurin bauta (1/4 kofin): Calories 55, Calories daga Fat 11, Total Fat 1.3g (zauna 0.7g), Cholesterol 3mg, Sodium 186mg, Carbohydrate 4.7g, Fiber 1.1g, Protein 6.2g
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 115 |
| Total Fat | 7 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 21 MG |
| Sodium | 137 MG |
| Carbohydrates | 10 g |
| Fiber na abinci | 1 g |
| Protein | 5 g |