Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 411
Amafutha - 8g
I- Carbs - 49g
Amaprotheni - 39g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-20 , pheka amaminithi angu-0
Izinkonzo 1
Amapokhethi e-Pita aphelele ukugxila ngendleko enempilo. Kulo iresiphi, uzobagcwalisa nge-salad ehlukile ye-tuna enikezela izinzuzo ezimbili ngaphezu kwenguqulo yendabuko-ingaphansi kwamafutha ngenxa yokuthi ihamba ngobhontshisi bama-cannellini obucayi esikhundleni se-mayo ngokweqile, futhi i-fibre ephakeme kakhulu ngoba ingxenye ngayinye inobuthi up with veggies . Lezi zinzuzo ezimbili zenza kube ukudla kwasemini okuphethwe ngamafutha, okuphelele kulabo abazinakekela amazinga abo e-cholesterol.
Izithako
- I-5-ounce ingamanzi-egcwele i-tuna ye-tuna elula, igonywe futhi ifakwe
- 1/4 indebe emhlophe ekheniwe emhlophe, ehlanjululwe futhi ephoswe kancane ngemfoloko
- I-1/2 encane ebomvu i-bell, eqoshiwe
- 1 i-stalk encane isilimo esidliwayo esinamagatsha anamanzi, eqoshiwe
- Isanqante encane, ihlutshiwe futhi igayiwe
- 1 utamatisi omncane, oqoshiwe
- 1/4 indebe ka-parsley, eqoshiwe
- 1/2 isipuni usawoti
- 1/4 isipuni cumin powder
- phinda i-turmeric powder
- 1 isipuni se-fat-fat-mayonnaise
- 1 ephakathi nendawo yonke i-wheat pita, ihlukaniswe ngesigamu futhi ivuliwe
Ukulungiselela
- Hlanganisa zonke izithako ngaphandle kwepita esitsheni.
- Hlukanisa isaladi ye-tuna emkhatsini we-half pita.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le recipe ingasetshenziswa "ukuhlanza ifriji yakho." Uma unemifino esele, bayihlwithe uphinde uyengeze ngaphezu kwalabo abafelwe, noma ushintshe kuphela okubalwe kunoma yini oyisebenzisayo.
Ukuthenga ubhontshisi omhlophe kungase kudideke! Ngokuvamile kunezinhlobo ezintathu ezigcinwe ezitolo zamashalofu esitolo: izinyosi ezimhlophe ezisenyakatho, ubhontshisi bama-navy kanye nobhontshisi bama-cannellini.
Noma yimuphi kulaba abathathu uzosebenza kule recipe.
Amathiphu wokupheka nokukhonza
Sebenzisa noma yikuphi utamatisi oyitholile, kodwa phawula ukuthi abanye bangase bafake amakhekhe amaningi kunabanye uma uwasika. Ungaphonsa ama-juice kude! Vele ufake engxenyeni.
Ukuze uthole ukudla kwasemini, ujabulele kokubili ama-pita angama-pita ane- side elincane yesobho , noma ube nengxenye yesobho elikhudlwana.