Ọ ga-abụ ihe kwesịrị ekwesị ịkpọ oku a "snoo tomato" n'ihi na ọ dị ntakịrị na calories na abụba kama ọ na-ewetakarị ihe oyiyi nke broth dị ka akụkụ nke ụfọdụ nri ndị na-adịghị eri anụ. Ọfọn, ọ bụghị ebe a. Ntụziaka a maka ogwu tomato basil nke ọma nwere nsị nile nke nne na nna ya buru ibu karịa ikpe.
Anyị nwere ike iche na iri ihe mgbochi tomato tomato bụ ihe na-adịghị mma ịhọrọ, ma ihe ijuanya, enwere ike ịdọrọ calorie zoro ezo na abụba. N'ezie, ị ka na-enweta ihe niile bara uru nke tomato, dị ka ihe dị elu nke lycopene antioxidants, beta-carotene, vitamin A na vitamin C. Ma ị nwekwara ike ịgwọ ahụ gị iji belata bọta, sugar, na ude, nke anyị niile maara pụtara na-etinye calorie na grams nke abụba.
Nke a ngwa ngwa ma dị mfe, obere abụba, obere calorie na soda basil na-ewepụ abụba ma lekwasị anya na kpakpando nke ngosi. Nke kachasị mma, malite ịmụchaa, ọ nwere ike ịnọ na tebụl n'ime minit 25.
Ọ bụ izu zuru oke maka oge niile. N'oge ọkọchị, ịnwere ike dochie tomato maka tomato ma ọ bụ ụfọdụ n'ime mkpọ ahụ, nke ga-agbakwunye ntakịrị ma ọ bụghị oge dị ukwuu na ihe ị na-eri, na ịgbakwunye broth iji mee maka mmiri ahụ furu efu. Nke a bụ ụzọ dị mma isi jiri nnukwu basil ọhụrụ na-esi ísì ụtọ na ahịa ma ọ bụ ubi nke aka gị.
N'oge oyi, ogwu a na-ekpo ọkụ ma na-akasi obi. Ebe ọ bụ na ị na-achịkwa otú e si ehichapụ ihe ndị ahụ, ị ga-ahapụ ya obere chunky iji mee ka ọ bụrụ ihe nju ma ọ bụ nri mgbe ejikọtara ya na skewichi kụrụ nke ọma na achịcha ọka wheat dum e ghere eghe na skillet .
Ozi ọma ọzọ? Nri bụ ihe na-abaghị uru na-enweghị ihe ọ bụla na, maka ụdị onye anaghị eri anụ / vegan, dochie ihe oriri akwukwo nri nke a na-akpọ broth ọkụkọ.
Ihe Ị Ga-achọ
- 2 teaspoons
- mmanụ olive
- 1 obere onions (chopped chopped)
- 1 stalk celery (finely chopped)
- 1 garlic clove (minced)
- 1/2 iko ọhụrụ basil (chopped)
- 1 teaspoon ọhụrụ thyme epupụta
- 2 (oun 14-ounce) nwere ike igbata tomato (undrained)
- 2 iko nonfat, okpukpu okpuru ala sodium ala ma obu akwukwo nri
Otu esi eme ya
- Na a na-ajụ saucepan, kpoo mmanụ olive na-ekpo ọkụ. Gbakwunye eyịm, celery, na galik wee jiri nwayọọ ghaao ruo mgbe ị gụchara, ihe dị ka nkeji 5. Lezie anya iji hụ na galik anaghị agba aja aja.
- Tinye basil, thyme, tomato, na broth nke oke. Were na obụpde.
- Belata okpomọkụ na simmer maka minit 10. Wepu si na ikpo oku ma kwe ka ichota ntakiri.
- Jiri blender immersion iji salite. N'aka nke ọzọ, ị nwere ike ịcha na batches na ihe oriri ma ọ bụ blender. Dichaa ya ma ọ bụrụ na ị na-amasị gị na soda chunky, ma ọ bụ na-ehicha ya n'ụzọ zuru ezu maka ọdịdị edozi.
- Na-eje ozi na-ekpo ọkụ ma ọ bụ na-ekpo ọkụ n'oge okpomọkụ, na-eme ka mmiri sie ya ma jiri oyi na-eme ka onye oyi na-atụgharị ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 191 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 538 mg |
| Carbohydrates | 33 g |
| Fri nri | 9 g |
| Protein | 10 g |