Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 319
Amafutha - 15g
I- Carbs - 31g
Amaprotheni - 18g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 1
Uma iqanda le-muffin sandwich elikhishwayo lihlale likhona emenyu yakho yasendlini, asikusoli-kuyashesha, kulula ukuyidla, futhi kuyinambitha. Engeza esinye isici-okunomsoco-uma wenza ngokwakho. Kuzoba eshibhile, futhi.
Le nguqulo ihambisana nezindawo eziyingqayizivele ezilwa nokuvuvukala-amaqanda ahlaselwa nge- turmeric , isipayisi esiye saboniswa ukuba sigweme ukuvuvukala emzimbeni. Amaqanda futhi anikezela ngokukhululekile amaprotheni: 12 amagremu! Ngaphezu kwalokho, isisekelo se-basil sishaywa singene esitsheni seqanda se-flavour kanye nesondlo sokudla.
Ukwengeza ukuklaba okunamafutha okunomsoco, okunomsoco we- potassium , izinhlayiya ze-avocado zihlanganisiwe phakathi kwama-nooks nama-crane we-muffin engokolweni yesiNgisi. Le sammie elula izokugcwalisa futhi iphanye umzimba wakho nganoma yisiphi isikhathi sosuku.
Izithako
- I-whole muffin yesiNgisi engu-1, isobho
- ukupheka isipulisi
- 2 amaqanda amakhulu, agqunywe
- 1 ithisipuni umhlabathi turmeric
- 1 ithisipuni i-garlic powder
- 2 amaqabunga ase-basil ahlanzekile, aqoshiwe
- 1/8 isipuni ushukela osikiwe
- 1/4 we-avocado encane, encibiliwe
- 1 omncane ucebe beefsteak utamatisi
Ukulungiselela
- Beka isigamu ngasinye se-muffin yesiNgisi ku-toaster. Vumela ukunambitha kuze kube yilapho emaphethelweni aphuzi futhi aphuzi kancane.
- Ku-skillet encane e-stovetop phezu kokushisa okuphakathi, sebenzisa i-spritz yokupheka. Esigodini esincane, amaqanda ahlambalaza ane-turmeric, i-garlic powder, basil, nosawoti. Thela ku skillet evuthayo. Nge-spatula, uphazamisa amaqanda kuze kufike ukukhanya nokukhanya. Susa ekushiseni.
- Beka umonakalo engxenyeni ye-muffin ekhishiwe. Okuphezulu ne-avocado nezintathu zetamatato.
- Okuphezulu nengxenye ye-muffin. Khonza ngenkathi ushisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Lesi sandwich sinezinhlobonhlobo, njengoba ungakwazi ukwengeza noma yikuphi imifino ku-scramble yeqanda. Zama ukufaka uphepele we-bell oqoshiwe, anyanisi, namakhowe noma isipinashi somntwana no-kale.
Jack up ukushisa nge hint pepper jalapeno noma hot Giardiniera. Engeza i-dollop ye-Dijon lwesinaphi ngaphezulu ngaphambi kokuvala lesi sandwich ukuze kuthuthukiswe ukunambitheka okwehlukile.
Ukuze uthole ukudla okwanele, sebenzisa ama-muffin okusanhlamvu okuphelele. Ama-grain ahlwanyelwe aphansi kancane ku-gluten futhi aphezulu amaprotheni, ngokuyinhloko i-amino acid lysine.
Amathiphu wokupheka nokukhonza
Lesi sandwich siyakuthanda kakhulu uma sisetshenziswa ngokushesha. Ukuqubuka kwe-muffin ekhwanyisiwe kanye ne-creaminess yamaqanda e-fluffy kanye ne-avocado inhlanganisela enkulu kakhulu ngemva kokulungiselela. Lokhu kuyinto enhle, njengoba ungenza le mizuzu emihlanu ngaphambi kokuba izivakashi zifike noma ziqonde ngaphambi kokuba uphume emnyango ukuze zikuphephe kahle ngokuhamba kwakho okulandelayo.