Ixesha lokupheka: Imizuzu ye-30 Ixesha elongezelelweyo: 10 imizuzu Ixesha elipheleleyo: 40 imiz Ukukhonza: 4 Isivuno: i-4 servings Iprofayili yeSondlo: I-Dairy-Free Gluten-Free Healthy Aging High-Protein Low Added Sugars Low-CalorieTsibela kwiiNqaku zeSondlo Izithako
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6 iikomityi umhluzi wenkukhu oncitshisiweyo-sodium
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½ indebe amanzi
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I-1 intloko yegalikhi, i-cloves ihlukaniswe kwaye ihlutshiwe
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8 iiounces isifuba senkukhu esingenamathambo, esingenalusu, sichetyiwe
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2 amacephe i-oyile yecanola
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1 itswele eliphakathi, linqunyulwe
ifumaneka phi junior ebekwe
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1 poblano okanye Anaheim chile pepper, zinqunqwe
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1 ipepile ye-chipotle enkonkxiweyo kwi-adobo sauce, (jonga iNgcebiso yokuThenga)
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1 indebe irayisi emdaka ngoko nangoko
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4 iiradishes, zisikiwe
imbi kangakanani i-ramen kuwe
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1 i-avocado encinci, inqunyulwe
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¼ indebe i-cilantro entsha eqoshiwe
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1 ikalika, iikota
Izalathiso
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Zisa umhluzi, amanzi, igalikhi kunye nenkukhu ukuba ubilise ngepani enkulu phezu kobushushu obuphakathi. Nciphisa ubushushu bube shushu kwaye upheke, ucofa naliphi na igwebu elinyuka liye phezulu, de igalikhi ibe yithambile kwaye inkukhu iphekwe, i-12 ukuya kwi-15 imizuzu. Susa ekushiseni. Dlulisa igalikhi nge-spoon edibeneyo kwi-blender kunye nenkukhu kwibhodi yokusika ecocekileyo.
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Okwangoku, fudumeza ioli kwi-skillet ephakathi phezu kobushushu obuphakathi. Yongeza itswele kunye ne-poblano (okanye i-Anaheim) i-chile kwaye upheke, uvuselele, de uqalise ukumdaka, i-8 ukuya kwi-10 imizuzu. Yongeza kumhluzi.
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Yongeza i-1/2 indebe yomhluzi kunye ne-chipotle pepper kwi-blender kwaye usebenze kude kube lula (sebenzisa isilumkiso xa uhlambulula ulwelo olushushu). Galela umxube emva umhluzi epanini. Gxuma irayisi. Yizisa kwi-thumba, unciphise kwaye upheke kuze kube yilapho irayisi ithambile, malunga nemizuzu eyi-10.
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Hlaba inkukhu kwaye uhlukanise phakathi kwezitya ezi-4. Beka umhluzi phezu kwenkukhu kunye nephezulu kunye neengxenye ezilinganayo zeradish, i-avocado kunye ne-cilantro. Khonza nge-wedge yekalika.
Iingcebiso
Ingcebiso yokuThenga: Iipepile zeChipotle kwisosi ye-adobo zitshaya ijalapenos zipakishwe kwisosi enencasa. Jonga iitoti ezincinci kunye nokutya kwaseMexico kwiivenkile ezinkulu. Nje ukuba zivulwe, ziya kugcina iiveki ezi-2 efrijini okanye iinyanga ezi-6 kwisikhenkcisi.
