I-Low-Carb Four Bean Salad Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 161

Amafutha - 12g

I-Carbs - 8g

Amaprotheni - 7g

Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-20 , pheka amaminithi angu-0
Izinsizakalo ezingu-12 zezinsiza

Ukujwayela kwe-carb ephansi ye-bhisikidi 3 noma ibhontshisi ye-4 yebhontshisi yenza izinguquko ezimbili-kungenaso ushukela kanti ubhontshisi yizinhlanzi ezincane.

Uma ufuna ukusebenzisa ubhontshisi bezinso noma ama-chickpeas esikhundleni sama-soybe omnyama noma i-damam, kungcono ukungasebenzisi ubhontshisi obumathinini , obunama-glycemic amaningi futhi ube nesitashi esincani kakhulu kunokuba uthenge ubhontshisi owomile bese ugoba bese uzipheka. Uma ufuna isaladi yezinyosi ezintathu, sebenzisa u-16 oz wezinyosi eziluhlaza bese uqeda omunye wabanye.

Izithako

• Ama-ounces ubhontshisi obisi-12 (fresh noma frozen noma ungasebenzisa ukheni uma ukhetha)
• 1 (i-ounce elilodwa) ingaba nobhontshisi bezintambo eziphuzi (noma fresh noma iqhwa, njengoba kutholakala)
• 1 (i-ounce elilodwa) ingama-soybe omnyama
• 1 inkomishi edamame (fresh noma iqhwa, isithendeni)
• 1/3 indebe ebomvu i-pepper (oqoshiwe)
• 1/3 indebe green pepper bell (oqoshiwe)
• 1/4 indebe elibomvu anyanisi (oqoshiwe)
• 1/4 indebe ka-parsley (oqoshiwe)
• 3 wezipuni red iviniga
• 1 isipuni sesinaphi (isilungisiwe)
• 1/2 ithisipuni i-garlic powder
• 1 ithisipuni ama-herbs (omisiwe amaGreki noma ama-Italian, i-thyme, noma ngabe yini oyithandayo)
• Ukunambitha: usawoti kanye nopelepele
• 1/2 indebe yamafutha omnqumo (noma amanye amafutha)

Ukulungiselela

1. Hlanganisa ubhontshisi, i-pepper, anyanisi, ne-parsley esitsheni esikhulu.
2. Hlanganisa uviniga nge-mustard kanye ne-seasonings, mhlawumbe esitsheni esincane, noma umthunzi ofana ne-jar glass. Yengeza amafutha, bese u-whisk noma ugxume ukuhlanganisa. Thela phezu ubhontshisi nemifino, bese uphonsa.

Qaphela amafutha: Inkinga yodwa yokusebenzisa amafutha omnqumo angaphezu kwenhlanhla ukuthi ithambekele ekuqiniseni lapho kufrijiwe. Uma isaladi izodliwa konke okuhleliwe, noma uma uzimisele ukuyivumela ukuba ifike ekamelweni lokushisa ngaphambi kokudla, ungasebenzisa okungapheli uma uthanda.

Enye indlela i-high-mono uhlobo lwe-safflower noma amafutha e-sunflower afana ne-Saffola brand.