Soups ea Broccoli

Eketsa 'mele ho li-sopho e tlaase tsa mafura ka ho sebelisa litapole le lebese le tlaase kapa mafura, ebe o hlatsoa sopho ka blender. Sopho e entsoeng fatše ea fatše ea broccoli e etsa lijo tse monate le tse khotsofatsang.

Seo U tla se Hloka

• 2 tsp
• oli ea mohloaare
• 1/2 onion e bohareng, e hahiloeng hantle (e ka bang senoelo sa 3/4)
• 1 stalk celery, khabeloa chopped
• 1 sepakapaka Yukon Khauta litapole, li peeled le li-cubed
• Likopi tse 4 tse ncha tsa broccoli, ho akarelletsa le stems, tse khethiloeng
• Likotlolo tse peli tlase-sodium, khoho e sa nonneng kapa meroho
• Likopi tse 1 1/2 lebese la nonfat

Kamoo U ka e Etsang

1. Ho futhumatsa ka mocheso o mofuthu ka pitsa ea sopho kapa setofo sa Madache .
2. Ka bonolo salisa eiee le celery bakeng sa metsotso e 3 ho isa ho e 4, ho fihlela oiee e lokisoa. Eketsa litapole mme u khethe broccoli, o lateloa ke moro le lebese. Tlisetsa pheha, ebe o fokotsa mocheso, o koahele le ho omisa metsotso e 20, ho fihlela meroho e le bonolo.
3. Lumella sopho ho pholile hanyenyane, joale fetisetsa ho blender ka li-batches tse 2-3, 'me u kopane ho fihlela o boreleli. Khutlela sopho ho pitsa le mocheso ka bonolo ho fihlela o itokiselitse ho sebeletsa.

Ka ho Sebeletsa: Lik'halori tse 88, Lik'halori tse tsoang Fate 16. Kakaretso ea Fat 1.8g (e sat 0.3g), Cholesterol 1mg, Sodium 83mg, Li-carbohydrate 13g, Fiber 3.1g, Protein 4.9g

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	142
Total Fat	4 g
Fat Satated	1 g
Fat Unsaturated	2 g
Cholesterol	6 mg
Sodium	318 mg
Li-carbohydrate	22 g
Fiber Fiber	4 g
Liprotheine	7 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)