Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 241
Amafutha - 13g
I-Carbs - 18g
Amaprotheni - 18g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 2
Ubani odingwa isinkwa lapho ungakhonza isaladi lakho le-tuna eliphehliwe emkhunjini we-avocado bese uvuna izinzuzo eziphikisana kakhulu nezishukela? Nasi isaladi e-curry esiphundu ekhonjiwe ekhoneni elidliwayo.
Lesi sithelo nesaladi egcwele izithelo nazo zigcwele i-curox antioxidant-rich curry powder. I-Curry powder iyinhlanganisela yezinongo eziningana, kufaka phakathi i- turmeric (eyinikeza umbala we-orange), i-coriander, i-ginger, i-cumin, i-fenugreek, isinamoni, i-pepper emnyama, nokuningi. Ngamanye amazwi, kungobani obani bama- antioxidants nezinongo ezinamandla zokulwa nokuvuvukala.
I-tuna iqukethe amafutha omega-3 enempilo , okusiza ukugcina amaseli aphilile futhi ahlanzekile. Isitsha sikhonzwa ngesigamu se-avocado, eseza amandla amaningi okulwa ne-antioxidant ekudleni kanye ne- fiber ukusiza ukugcina ushukela wegazi luzinzile.
Izithako
- 2 wezipuni 0% plain yogurt yogreek
- 4 amathisipuni apula cider uviniga
- 1 ithisipuni i-curry powder
- 1/4 ithisipuni usawoti
- 1 isinamoni encane yomhlabathi
- I-5-ounce ingaba mhlophe e-albacore emhlophe, igcwele futhi ifakwe
- 1/4 indebe eqoshiwe eqoshiwe
- 4 amathisipuni aqoshiwe cashews ezihlabayo
- 2 wezipuni oqoshiwe omisiwe
- Isipuni esingu-1 eqoshiwe anyanisi obomvu
- I-avocado eyi-1 ephakathi, enqunywe ngesigamu futhi imbewu isusiwe
- 2 amathisipuni aphethwe yi-parsley
Ukulungiselela
1. Esikebheni esiphakathi gcoba u-yogurt, uviniga, i-curry powder, usawoti nesinamoni.
2. Engeza i-tuna bese uphonsa ukuze ugqoke.
3. Engeza isanqante, i-cashews, omisiwe, u-anyanisi, ne-parsley futhi uvuselele ukuhlanganisa.
4. Hlanganisa isigamu inhlanganisela engxenyeni ngayinye ye-avocado, uvumela ukuphelelwa ngokweqile phezu kwezinhlangothi.
5. Khipha i-avocado ngemfoloko njengoba udla isaladi ye-tuna, ujabulele kancane nge-bite ngayinye.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ama-cashews angenayo ama- walnuts , imbewu ye-ithanga, noma imbewu ye-sunflower ye-flavour twist.
Shintsha ema-apricot omisiwe noma ama-cranberries endaweni yamaviniga. Zama i-saumon ekheniwe esikhundleni se-tuna ekheniwe, noma ukhetho lwezitshalo oluguquguqukayo ku-tofu olufihliwe ngokuqinile esikhundleni se-tuna. Futhi uma ungewona fan of avocado noma ungenawo ngesandla esisodwa, ukugcwaliswa kusebenza kanye nendawo engcwelisiwe ye-utamatisi esikhundleni se-avocado.
Amathiphu wokupheka nokukhonza
Phezulu nge-sprinkle of ushizi kanye ne-broil kuze kube yilapho ushuqukile ngenxa ye-"tuna melt" version. Ungaphinda upheke ngokusanhlamvu okuphekiwe (okufana ne-quinoa noma ilayisi lasendle) we-carbohydrates eyinkimbinkimbi eyengeziwe kanye ne-fiber eyengeziwe.