Kwixesha lokukhetha: Ii-ertyisi

Umxholo

• Uphengululo lwe

"Ukusebenzisa ii-ertyisi ezintsha eziluhlaza kwisuphu, iisosi, nakwiidiphu kunokukunceda uqinise isitya ngaphandle kokongeza ioyile okanye amanqatha," utshilo uHubert Des Marais, umpheki olawulayo eFairmont Turnberry Isle Resort eMiami. "Ngaphezulu, zinencasa kwaye ziqinile kunohlobo olunkonkxiweyo okanye olunqabileyo."

• Kwisuphu
  Saute 2 tbsp. I-redonion edayisiweyo epanini enkulu. Gxuma kwi-2 indebe yenkukhu; yizise kwimathumba. Yongeza i-1/2 yeekomityi zee-peas. Hlanganisa umxube kwi-foodprocessor kude kube lula. Phosa kwi-1 tbsp yemithi, ityuwa, kunye nepepile uze udibanise kwakhona.
• Njengebhega
  Kancinci ucube ikomityi e-1 yeeertyisi. Hlanganisa ikomityi e-1 ye-tofu enqunqiweyo, iqanda eli-1 elibethiweyo, ikomityi ye-1/2 yekomityi yeepotatakes, 2 tbsp. i-basil ecoliweyo, i-1 pinchcayenne pepper, ityuwa, kunye nepepile. I-Moldinto patties kunye nebrashi yeoyile ye-olive Bhaka kwi-oven ye-350 ° F imizuzu eli-12.
• Njengesaladi
  Dibanisa ikomityi enye yeertyisi eziphekiweyo, amakhowa amaqhosha acoliweyo, i-arugula, kunye nesiqingatha seetumato zecherry. Kwisitya, xuba kunye ne-1 tbsp. intlama redcurry Thai, 1/4 ikomityi yewayini iviniga yerayisi, 1 tbsp. ijinja enqunqiweyo, kunye ne-1/4 yekomityi ye-cilantro enqunqwe. Ukugcoba ngaphezulu kwesaladi.

Kwi-1 Cup ye-Peas ephekiweyo: iiCalories eziyi-134, iiGram eziyi-9 zeFayibha, iigram eziyi-8 zeProtein, i-101 MCG Folate, i-62 MG Magnesium

Uphengululo lwe