Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 292
Amafutha - 13g
I-Carbs - 34g
Amaprotheni - 13g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 1
I-Cottage ushizi ngumthombo omkhulu wamaprotheni ukukunika amandla okudingayo ukuqala usuku lwakho. Ingxenye yenkomishi ye-fat-fat cottage cheese iqukethe cishe amagremu angu-15 amaprotheni. Le recipe isebenzisa i-cottage ushizi njengesakazwa emgqonyeni we-pumpernickel.
I-Pumpernickel iyinkwa yesitayela esincane esincane, isiJalimane esenziwe nge-coarsely ground whole rye rye. Ngosuku olunezinhliziyo ezinempilo (nosuku olunempilo), kuhloswe ukwenza okungenani isigamu sezinhlamvu oyidla ngosuku oluvela emithonjeni enhle yokusanhlamvu .
I-recipe yokuvikela umdlavuza cishe ihlanganisa izithelo nemifino, egcwele ukunambitheka, umbala, amavithamini, amaminerali kanye nama-antioxidants. I-Cottage cheese toast iyimoto enhle yokubonisa izithelo nemifino eluhlaza okwesibhakabhaka esidlweni sasekuseni; uthola i-crunch hydrating kusukela ikhukhamba kanye nomthamo onomzimba wamafutha anempilo namavithamini avela ku-avocado. Konke okudingayo kukhona ukugaya okumbalwa kwepipi elimnyama phezulu. Gcina umshukela usawoti njengoba ushizi we-cottage usuvele usawoti.
Izithako
- 2 tincetu eziphakathi kwepumpernickel noma isinkwa se-rye
- 1/4 indebe ephansi-fat cottage shizi, ehlutshiwe
- 1/2 i-avocado encane, encibiliwe
- 1/2 ikhukhamba encane, uthathe iziqephu
- 1/4 ithisipuni pepper emhlabathini omusha omusha
Ukulungiselela
- Gcoba isinkwa se-pumpernickel.
- Hlukanisa ushizi we-cottage phakathi kwalawo maqatha amabili we-toast bese usakazeka phezu kwendawo ngayinye.
- Fan Fan the avocado tincetu engxenyeni eyodwa ye-toast. Beka ikhukhamba tincetu kwenye enye ingxenye yesinkwa.
- Gweba i-pepper emnyama phezu kokubili kokubili kwezinhlayiya.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ingabe ukhetha okumnandi phezu kwekuseni kwasekuseni okuthakazelisayo? Esikhundleni sekhukhamba kanye ne-avocado, phezulu ushukela wakho ushizi ekuseni nge-plums ezivuthiwe ezicutshiwe noma amaphisileji, amajikijolo amasha, noma ama-persimmon tincetu.
Esikhundleni se-pepper omnyama, engeza ama-shinamoni ambalwa ukuze uthuthukise ukunambitheka okuthakazelisayo kwesithelo ngotshani omncane osawoti.
Uma ushintshela okuthakazelisayo ngenhlanganisela elimnandi, usavuna amaprotheni aphezulu enzuzo ye-cottage ushizi, futhi kuye ngokuthi uhlobo lwesithelo oyisebenzisayo, usathola ikhalori ephansi, i- antioxidant equkethe ukukhishwa kwe-toast.
Amathiphu wokupheka nokukhonza
Uma ungathola i-cottage ushizi ophansi owenziwe e-esitolo, ukuthungwa kuyoba okusabalalisa kakhulu, kufana nesiphambano phakathi kwe-kiriki noshizi we-ricotta. Uma ungeke ukwazi ukuthola i-cottage shiese ehlutshiwe, noma yiluphi uhlobo oluyokwenza, noma ungase ushayele ushizi wakho we-cottage ku-processor encane yokudla ukuze ubukeke obuhle.