I-10-Minute I-Lemon-Zested Shrimp ku-Tovocado Toast

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 177

Amafutha - 9g

I-Carbs - 21g

Amaprotheni - 8g

Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 2 (1 isinkwa ngasinye)

Ukudla okunempilo akuthatha isikhathi eside ukulungiselela. Ezinsukwini ezithile, kungaba indaba yokuphonsa ndawonye ama-pantry ambalwa kanye nama-fridge okuyisisekelo sokudla okusheshayo kodwa okunomusa. Kulesi iresiphi, lezi zinhlamvu zinikeza amafutha anempilo enempilo , ukugcwalisa i- fibre , namaprotheni anambithekisayo.

Ungakujabulela ukudla okune-creamy noma ngabe uzwa ukushisa kwenhliziyo. Ama-avovoco, isibonelo, yenza ukuma okuhle kokusakazeka kanye namasoso. Isihluthulelo ukulawula ingxenye.

Ama-shrimp ahlangene ne-lemon zest. Ngenkathi ijusi le-citrus elicebile le-citrus lingabangela i-reflux, kungenzeka ukuthi kungenzeka ukuthi kungenzeka ukuthi ungayisebenzisa ukuze ufeze iphrofayli efanayo yokunambitheka.

Izithako

• Izinhlanzi eziyi-8 eziphakathi (noma izinhlanzi ezincane ezingu-10), zihlutshiwe futhi zihlanjululwa
• 1/2 ithisipuni amafutha omnqumo
• 1/2 ithisipuni isihlahla se-lemon
• 1/8 isipuni cumin
• 1 ithisipuni cilantro, eqoshiwe (ozikhethela)
• 2 tincetu zonke isinkwa sikakolweni
• I-1/2 i-avocado ephakathi, icubuziwe
• uketshezi kasawoti (ngaphansi kwepuni isipuni 1/8)
• 1/4 imango, lisikiwe kancane

Ukulungiselela

1. Esigodini esincane, hlanganisa ama-shrimp namafutha omnqumo, i-lemon zest, i-cumin, ne-cilantro yokuzikhethela.
2. Phuza epanini elincane lokupaka phezu komlilo ophakathi bese ufaka izinhlanzi. Pheka imizuzu engu-4 kuya kwemi-5, uphazamise uhlangothi.
3. Ngenkathi ama-shrimp epheka, ubhontshisi wonke amaqebelengwane okudla okolweni okolweni futhi uhlanganise ne-avocado kanye nosawoti.
4. Spread the avocado Mash phezu kwesinkwa esinesinkwa esiphundu futhi phezulu nge-mango tincetu, khona-ke izinhlanzi.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ungakhetha umthombo wamaphrotheni ngaphandle kwezinhlanzi.

I-low sodium turkey noma izinkukhu zezinkukhu zizobambisana kahle ne-avocado kanye nemango ngisho ngokushesha!

Amathiphu wokupheka nokukhonza

Uma lesi sidlo sisehlangothini olukhanyayo kuwe, sizungeze ngesaladi lesohlangothini. Noma kunjalo, khumbula ukuthi izingxenye ezincane zingasiza ekuvimbeleni i-heartburn. Uma unamaphilisi ambalwa okwehla ukuze ulahlekelwe, ukudla okulula kodwa u-fiber kanye nokudla okunamaprotheni kungasiza ukunciphisa ukudla kwakho kwekhalori, ngaleyo ndlela kusiza ukulahlekelwa isisindo. Ukufinyelela isisindo esinempilo kunciphisa isisu esiswini sakho, futhi kuvimbela ukukhanya kwe-reflux.

Uma une-cilantro elula ungakwazi ukuyifaka kalula kule sidlo, kodwa ungase ungafuni ukuthenga yonke ibhodlela nje yalesi sidlo, ikakhulukazi uma wazi ukuthi ngeke uyisebenzise kamuva. Uma usebenzisa i-cilantro, gcina lonke leli qembu efrijini, esikhwameni seplastiki eneziphetho ezihlanganiswe emgqeni wephepha elimanzi noma egalelwe embizeni yamanzi. Ngaphandle kwalokho, ungayinquma bese ugcina efrijini.