Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 199
Amafutha - 8g
I-Carbs - 26g
Amaprotheni - 6g
Ingqikithi Isikhathi esingama-18
Lungisa amaminithi angu-10 , Pheka amaminithi angu-8
Izinkonzo 8
I-flatbread ithandwa kakhulu emibuthanweni yokudla futhi ngezizathu ezinhle; libhede elihle kakhulu ngobuningi bokudla okunomsoco-imifino, izithelo, amantongomane, imbewu, ubhontshisi, inkukhu noma i-turkey isifuba, inhlanzi, i-tofu, ne-yogurt sauce yonke imisebenzi.
Le recipe isebenzisa isinkwa esiphezulu sokudla (noma isinkwa sase-naan, uma ukhetha), esinikeza inani elihle le-fibre yokudla futhi liyihlamvu eliphelele. Kunobufakazi besayense benzuzo yokuzicabangela kokudla okusanhlamvu konke okufaka isandla ezikoleni eziphakeme zokuhlolwa ezinganeni, ukunciphisa ukuncipha kwengqondo, nokugcina inkumbulo ihambelana phakathi kweminyaka yobudala nangaphezulu. Indima yonke yezinhlamvu zempilo ebuchosheni ibuyele emuva izigidi zeminyaka.
I-arugula kule recipe inikeza ukuvikelwa kokuqonda, futhi. Imifino ehlanziwe yingxenye enkulu yokudla kwe-MIND, njengoba kuboniswe ukusiza ukusekela amakhono angcono okungaqondakali ngenxa yezakhi zazo, kufaka phakathi i- folate , i-vitamin E, i- carotenoids , ne-flavonoids. Ngaphezu kwalokho, i-oval extra-virgin oil-based based dressing inikeza ubuchopho inqwaba yamakhemikhali e-antioxidant kanye nama-anti-inflammatory, angasusa ubuchopho bama-proteine anobuthi. I-avocado enezinga layo eliphakeme "elihle" lamafutha lingasiza ukuguqula noma ukunciphisa ukuncipha kwengqondo, futhi.
Izithako
- 2 wezipuni amafutha omnqumo extra virgin
- 2 wezipuni oviniga balsamic
- 1 isipuni isadidi dijon
- 1 dash kasawoti kanye nomnyama omnyama
- 1 i-peach elivuthiwe, lihlanziwe futhi lisikiwe
- 2 izinhlamvu eziningi zokudla okusanhlamvu noma isinkwa se-naan
- 2 izinkomishi arugula, wageza futhi omisiwe
- ½ i-avocado elivuthiwe, uthathe iziqu ezincane
- 2 - isipuni esikhishwe parmesan ushizi
Ukulungiselela
- Hlanganisa i-grill ku-400F.
- Esikhathini esincane, geza ndawonye amafutha, uviniga, lwesinaphi, usawoti kanye nopelepele.
- Shayela i-vinaigrette egqoke ama-peach tincetu. Beka endaweni yokugcoba evuthayo. Donsa phezulu phezu kwe-grilla bese uvumela amapheya ukupheka imizuzu engu-1 ukuya kwemibili. Flip up bese upheka ngomzuzu owodwa. Susa kusuka ku-grill.
- Beka isinkwa esibucayi kwi-grill ukushisa imizuzwana engu-30 ohlangothini ngalunye. Susa kusuka ku-grill.
- Sakaza i-arugula esithombeni ngasinye. Ngezela ngobumnene amaphisile we-peaches kanye ne-avocado chunks ahlukaniswe ngokulinganayo phezulu kwesinye; ufafaze ushizi we-parmesan. Shayela i-vinaigrette ephezulu bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le recipe ishintsha kakhulu-ungasebenzisa noma yikuphi imifino oyithandayo, kusuka ku-Romaine ulethisi ukuya kubhoyy. Izindlala nezinye izigqoko ezivuthiwe nezithelo phezulu. Ukuhluka okunye kungasebenzisa u-squash ehlobo oqoshiwe (u-zucchini no-squash ophuzi), ama-shallots, utamatisi, ikhabe, noma i-ananas.
Ukwenza kube ngaphezulu kwe-pizza, usakaze kancane utamatisi we-utamatisi ku-flatbread ngayinye ngaphambi kokuba ufike. Fiphaza ngemifino emnyama noma eluhlaza, i-broccoli eboshwe noma i-cauliflower florets, kanye ne-shredded mozzarella ushizi. Uma ufuna ukuphakamisa amaprotheni, engeza isifuba sezinkukhu esine-shredded noma i-salmon eboshwe phezulu.
Amathiphu wokupheka nokukhonza
Ubuhle bale recipe wukuthi ungenza lezi zinyonga ngaphambi kokuzikhonza emndenini wakho noma kubangani bakho. Sekulungele emaminithini ambalwa. Qinisekisa ukuthi ubukela i-grill, noma kunjalo, njengoba ungafuni izithelo zakho, ama-veggies, noma isinkwa sokuqhafaza siphume. Umgomo wukudala ama-grill marks kepha hhayi ukudla okuningi.
Ama-flavour azofaka kahle kahle emaminithini ambalwa phezu kwe-grill eshisayo.
Hamba "I-Flatbread Making Party" futhi ungaba nezivakashi zakho phezulu kwezibhamu zabo. Khonza ngqo kusuka ku-grill noma kuhhavini nge-yogurt ye-Greek ecacile ohlangothini ukuze ungeze ukunambitheka okumuncu noma okunomuncu, noma uphese nge-giardiniera eshisayo noma i-jalapenos egayiwe njenge-condiment.