Ukugubungela Okumhlophe Kwe-Salad Collard

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 215

Amafutha - 6g

I- Carbs - 13g

Amaprotheni - 31g

Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-0
Izinkonzo 1

Gwema ama-carbs nama-calories ngokwenza ama-wraps angene emgqabeni we-collard yemifino. I-green steamed green collard yenza iphakheji ephelele yesaladi elikhanyayo nelinambitheka.

Zombili imifino eluhlaza njengama-collards nezinhlanzi ze-tuna zigcwele izakhi zokulwa nokuvuvukala, kufaka phakathi amavithamini C nama- omega-3 amafutha . Amaprotheni ahlanzekile kanye ne-fiber enza lokhu kugoqa kuyanelisekile kakhulu, yize kungaphansi kwama-calories.

Izithako

• 1 enkulu iqabunga elingu-collard elihlaza
• 1 (ama-5-ounce) we-tuna ekheniwe, ekhishiwe
• Isipuni esingu-1 nonfat yogurt yogreek
• 1 ithisipuni imayonnaise
• Ikomishi elingu-¼ eliqoshiwe (elingavunyelwe), noma isilimo esidliwayo esinamagatsha anamanzi
• Ijusi ne-zest ye 1/2 i-lime
• 1 isanqante esesiphakathini, i-shredded

Ukulungiselela

1. Susa ingxenye eqinile, engezansi ye-collard stem bese uyibeka embizeni enkulu yamanzi abilayo imizuzwana engu-15.
2. Susa iqabunga le-collard, pat emile, bese ubeke eceleni.
3. Esikhathini, hlanganisa i-tuna ekheniwe, i-yogurt, i-mayonnaise, i-apula, nejusi le-lime kanye ne-zest; hlanganisa ukuhlanganisa.
4. Beka i-collard eluhlaza endaweni ephahleni bese ubeka izaqathe ezithile eziphakathi, zilandelwe yi-tuna mix.
5. Njenge-burrito, phinda kokubili ngakwesokunxele nangakwesokudla kwesokudla kwe-collard phezu kokugcwaliswa.

1. Ukuqala ekupheleni okuseduze nawe, vula.
2. Sika ngesigamu bese ukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

I-Chunk light tuna iyindlela enhle ye-mercury ephansi, noma isebenzise inhlanganisela ye-albacore ekheniwe nokukhanya kwe-chunk. Shintsha i-tuna nge-saumon ekheniwe ukuze uthole isaladi esiphundu esiphundu futhi enempilo.

Ama-apula afaka i-crunch emangalisayo kule saladi. Zama ngezinye izithasiselo ezifana neminqumo, ama-cranberries omisiwe, ama-alimondi ase-sliver, noma i-pear eqoshiwe.

Amathiphu wokupheka nokukhonza

Ukuze ugcine lezi zinhlayiya, zimboze ngokuqinile ekugxokeni kweplastiki bese ugcina esitolo esiqandisini noma esikhwameni sezinkukhu kanye nephakeji leqhwa ukuze ulethe esikoleni noma ehhovisi.