Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 419
Amafutha - 22g
I-Carbs - 37g
Amaphrotheni - 25g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 1
Isikhathi sokudla siphelile nalesi sakhiwo samandla sammie esikhishwe phezulu emgqonyeni we-grain we-English onomzimba omhlophe, omhlophe we-meat turkey for bite bite amaprotheni. Hlanganisa lokho nge-smear ye-avocado e-creamy egcwele ubuchopho-amafutha anempilo kanye ne-potassium yokulawula ukucindezeleka kwegazi, kanye nejusi elisha le-lime for flavor extra tart flavour kanye ne-antioxidant ene-vitamin C.
Gcoba ngezingcezu ezimbalwa zesithombo, imifino ehlanzekile-enambithayo, ekhukhulayo, ephansi yekhalori enomthelela wekhalori elingu-1 kuphela. Awu-brainer! Beka iqabunga lamaRomine phezulu ukuze uthole i-crunch eyengeziwe, i-fibre yokudla, ne- vitamin K , i-folate, ne- calcium .
Izithako
- 1 okusanhlamvu okugcwele okusanhlamvu lwesiNgisi, okuyingxenye eyodwa nesine
- I-avocado elincane elivuthiwe elingu-¼
- Ijusi elisha elifakwe emkhatsini wesigamu se-lime encane
- Usawoti kanye nopelepele ukunambitha
- 1 isithombo esiphakathi, lisikiwe kancane
- I-ounces e-3 yama-turkey egosiwe, enunciwe
- ½ iqabunga le-lettuce lamaRoma
Ukulungiselela
- Ku-toaster noma ku-toaster oven, ufake i-muffin yakho yesiNgisi. I-toast imizuzwana engu-30 kuya kwezingu-60, kuye ngokuthi ulungiswe kanjani ukudla okuthandayo. Susa bese ubeka ipuleti.
- Spread ingxenye eyodwa ye-muffin ne-avocado, spritz nge-lame juice, ufafaze ucezu kasawoti kanye nepelepele. Phezulu ngama-radish tincetu.
- Faka isifuba se-turkey ne-lettuce phezulu. Beka enye ingxenye ye-muffin phezulu ukuze uqedele isangweji.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukwengeza ezinye izici kanye nokushisa kule sandwich, phezulu kwe-avocado nge-Giardiniera eshisayo noma izingcezu ezimbalwa ze-jalapeno pepper.
Engeza ubuhle obuningi bokulwa nokuvuvukala nge-sprinkle noma amabili we-paprika ephuzi noma i-ground turmeric.
Esikhundleni sokusila, ungangezela ukuxuba ngezingcezu ezimbalwa zekhukhamba yasePheresiya, mini noma i-apula we-Honeycrisp. Esikhundleni se-muffin yesiNgisi, ungasebenzisa i-bagel yonke yesinhlamvu esincane noma i-sandwich roll thin.
Ufuna ukwenza le mifino? Sebenzisa tincetu ezimbili noma ezimbili ezincane ze-tofu ebhaka noma i-lox esisha noma ucibilikise ucezu lwe-Provolone noma ushizi wase-Swiss kuwo.
Amathiphu wokupheka nokukhonza
Khonza ngokushesha ngesaladi lesohlangothini noma izimpande ezincane zezimpande ze-veggie noma izithelo zokusika noma izigcoko, noma ukugoqa epulasitiki bese uzifaka efrijini ukuba udle zingakapheli izinsuku ezingu-1 ukuya kwezingu-2.
Njengoba ukulungiswa okuncane kakhulu futhi akukho ukupheka kuyadingeka-kuphela ukukhwabanisa-ungawuhlanganisa nje ngaphambi kwepikinikini noma ukugibela bese ufakwa endaweni epholile yokuhambisa. Khuthaza umndeni wakho ukuba ubeke izitifiketi zawo ukuze wenze i-sandwich enempilo yesiNgisi ephilile ethola ama-juice awo okudala egaxa imigwaqo entsha ye-neural, eyenza impilo yengqondo yesikhathi eside.