Amaphuzu avelele kokudla (ukukhonza ngakunye)
Ama-calories - 101
Fat - 3g
I- Carbs - 9g
Amaprotheni - 10g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 2
I-salad ye-tuna iyinketho yokuthanda ukudla okulula (noma kokudla kwasemini) okuthandayo, kepha inguqulo ye-mayonnaise-laden ayiyona into enomsoco kakhulu. Ngokunciphisa imayonnaise ye- avocado evuthiwe futhi enobuhle futhi enezela i-cilantro eqoshiwe eqoshiwe, isaladi le-tuna licebile futhi linambitheka ngaphandle kokuqinela kakhulu.
Izithako
- Ama-ounces angama-4 amathinini asemathinini emanzini, i-sodium ephansi, egonywe
- I-avocado elivuthiwe elingu-1/4
- 1 isipuni 1 ijusi kalamula
- Isipuni esine-anyanisi obomvu
- 1-2 ithisipuni cilantro eqoshiwe
- Gcoba ama-flakes abomvu obomvu
- I-cilantro entsha, okukhethwa kukho, yokuhlobisa
- I-sauce eshisayo, okukhethwa kukho, yokuhlobisa
- 4 amaqebelengwane amalayisi abomvu
Ukulungiselela
Esigodini esincane, hlanganisa i-tuna, i-avocado, ijusi lemon, u-anyanisi obomvu, i-cilantro eqoshiwe, ne-red pepper flakes. Hlanganisa ngemfoloko kuze kube yilapho ihlangene.
Khonza isaladi ye-tuna ngaphasi kwamaqebelengwane amalayisi omnandi. Fafaza nge-cilantro esisha kanye ne-dashes embalwa yesoso esishisayo yokukhahlela.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuthola i-avocado ephelele kuphawulekayo ngokukhohlisayo, ikakhulukazi uma udinga ukuvuthwa ngaso leso sikhathi. Okubalulekile esikhundleni se-avocado fresh kuyinto preactivated guacamole ukuthi ungakwazi ukuthenga kunoma yisiphi esitolo.
Akukhona nje kuphela ukuthi kulula, kodwa ngokufaka esikhundleni se-guacamole elungiselelwe i-avocado, ngeke uboshwe ohlelweni lokudla uma ungafuni ukwenza i-salad ye-tuna lapho i-avocado yakho ivuthiwe ngokuphelele.
Uma uthenga i-guacamole eyenziwe ngaphambili, bheka izinhlobo ezenziwe ngezithako eziphelele-zonke i-guacamole zidinga ngempela i-avocado, ilamula noma i-lime juice, usawoti, futhi ngezinye izikhathi anyanisi nopelepele.
I-salmon ekheniwe izosebenza ngokulinganayo kule recipe kanye ne-salmon nayo ingumthombo omuhle kakhulu wokukhuphula ubuchopho-omega-3 fatty acids . Njenge-tuna, khetha izinhlobo ezinamathanga emanzini emanzini noma nge-sodium ephansi noma ngaphandle kosawoti ongeziwe. Ngiphinde ngithanda ukusebenzisa ama-sardine, okuyizinhlanzi ezicebile, ezi-omega-3 ezicebile. Zama-ungase uyithande!
Amathiphu wokupheka nokukhonza
Ngenkathi amaqebelengwane elayisi e-brown ayingxenye enhle yokukhanyisa le saladi ye-tuna, zikhululeke ukuyikhonza ngaphandle kwe-crackers yonke yokudla okusanhlamvu noma isobho, noma ngisho nokucwiliswa okunomsoco nge-crackers noma imifino eluhlaza.
Uma ukhonza lokhu nge-appetizer yeqembu, noma ufuna ukumane wengeze amanye ama-veggies ngosuku lwakho, zama ukukhonza isaladi ye-tuna "ezinkomishi zekhukhamba," ukudla okunamnandi kumunwe. Gwema ikhukhamba elilodwa ngobude kodwa uhlukanise ingxenye yesikhumba, usebenzisa lokho engikubiza ngokuthi "iwashi".
Cabanga ukuthi ubheka phansi ikhukhamba kusukela ekugcineni kwesinye-uzoqala ngokubheka ubude bekhukhamba ngehora leshumi nambili, weqa ihora lesishiyagalolunye, ubheke enye umdwebo ngehora lesibili, weqa ngentambama yesithathu , futhi uqhubeke yonke indlela.
Ukushiya isikhumba kungekusizi nje kuphela ikomishi lakho lekhukhamba elibambe kahle, kodwa isikhumba esisele sinikeza kangcono uma sikhetha ukudla.
Ngenxa ye-oxidation, i-avocado ayinamahloni okugcoba ngokushesha ngemuva kokunqunywa. Njengoba usebenzisa u-ΒΌ we-avocado (noma isigamu sesigamu) kule recipe, ukukhohlisa okuyingqayizivele kuzosiza ukuhlala kwekota ehlanzekile-ukugeza amanzi! Beka isikhala sokunquma isigamu esinqunyiwe phansi esitsheni esingenalutho ngamanzi kuze kube semkhawulweni wesikhumba bese ugcina esithombeni kuze kube amahora angu-24.