I-Low-Calorie kanye ne-Low-fat Tuna Recipient Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 248

Amafutha - 5g

I- Carbs - 23g

Amaprotheni - 27g

Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 1

Kungakhathaliseki ukuthi ufuna ukukhipha isisindo somntwana noma ngabe unesithakazelo ekudleni okunempilo, lokhu kuhlanganiswa kwe-tuna enhle kakhulu, kuzokujabulisa. Iqala nge-salad ye-calorie ephansi kanye ne-low-fat okwenza kube isitsha esingathandekayo.

Izithako

• 1 (6-intshi) ukugoqa okugcwele ukolweni noma tortilla (bona isigaba esingezansi ekukhetheni ukugoqa noma i-tortilla)
• Ama-ounces angu-3 amanzi agcwele i-tuna ekheniwe, idliwe
• 1/2 i-stalk isilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
• 1/4 i-pepper elibomvu le-bell noma okwanele ukwenza ama-isipuni amabili aqoshiwe
• 1/4 indebe nonfat, plain yogurt yogreek
• I-1/4 indebe entsha yamaqabunga esipinashi, ahlanjululwe, aphethwe futhi aphelile

Ukulungiselela

1. Gcoba amanzi kusuka ku-ounces ama-ounces we-tuna ekheniwe futhi udlulisele esitsheni esiphakathi.
2. Chofoza i-1/2 imbambo yesilimo esidliwayo esinamagatsha anamanzi kanye ne-1/4 ebomvu i-pepper ibe idayisi elihle, bese ufaka esitsheni ne-tuna.
3. Engeza indebe ye-1/4 ye-nonfat, i-yogurt yama-Greek ecacile eya esitsheni ne-tuna, isilimo esidliwayo esinamagatsha anamanzi kanye ne-pepper ebomvu.
4. Beka ukugoqa okukolweni konke okuyi-6 intshi noma tortilla endaweni ehlanzekile.
5. Ngokubukeka, cabanga ngokuhlukanisa ukugoqa kwakho zibe yizingxenye ezintathu. Beka isipinashi senkomishi ye-1/4 emgqeni ophakathi, ugweme imiphetho.

1. Layisha ingxube ye-tuna-isaladi ngaphezulu kwesipinashi.
2. Ukuze wenze ukugoqa okuvaliwe, phinda uhlangothi olungezansi mayelana no-1 intshi. Gcwalisa umkhawulo wesokunxele phezu, ulandelwe umkhawulo ongakwesokudla. Bese usuka kuwe uze ugcwalise ngokuphelele. Ngaphandle kwalokho, ungakwazi ukugoqa konke ukugoqa kusuka kwesinye isiqondiso bese ushiya ukuphela kokuvulwa.

Amathiphu ekukhetheni ukugoqa kwakho noma i-Tortilla

Akuwona wonke ama-wraps adalwe ngokulinganayo. Hlola ulwazi lomsoco ngemuva kwephakheji. Ngokuya ngobukhulu bokugoqa noma i-tortilla kanye nezithako, ingaba ngamakholori angaba ngu-80 kuya ezingaphezu kuka-200. Zama futhi unamathele endaweni ethile ebangeni eliphakathi, cishe amakholori angu-100 noma ngaphezulu.

Ukudla okunempilo ngokugubha kwakho kwezimbuzi

Izithelo ezintsha nama-veggies ngaso sonke isikhathi kubumbana kakhulu nalokhu kuhlanganiswa kwe-khalori ephansi , kepha ungase upheqa ezinye zezinketho ezinempilo uma ungathanda ukudla okusawoti. Ngivame ukuzenza ama-chips ami, kodwa futhi ngitholile izinketho ezincane ze-khalori / eziphansi-fat, njengezinsika ze-veggie noma i-hummus chips.