Manga Zogwiritsa Ntchito Msuzi Wobiriwira

Zakudya Zofunikira (potumikira)

Malori - 215

Mafuta - 6g

Carbs - 13g

Mapuloteni - 31g

Nthawi Yonse 15 min
Konzani mphindi 15 , Cook 0 min
Utumiki 1

Dulani mofulumira pa carbs ndi calories mwa kupanga wraps mutangoyenda mu steamed masamba collard masamba. Mbalame yobiriwira yomwe imatuluka mwamsanga imapanga phukusi langwiro la saladi yonyezimira komanso yobiriwira.

Maluwa onse omwe ali ndi masamba monga nsomba zam'madzi ndi nsomba za tuna amadzala ndi zakudya zomenyana ndi mavitamini C , kuphatikizapo mafuta a vitamini C ndi omega-3 . Mapuloteni owonda ndi mafinya amapangitsa kuti izi zikhale zokhutiritsa kwambiri, ngakhale ziri zochepa.

Zosakaniza

• 1 lalikulu tsamba la green collard
• 1 (5-ounce) nsomba zamzitini, yotsekedwa
• Supuni 1 nonfat Chigamu yogurt
• Supuni 1 ya mayonesi
• ¼ chikho chinayambanso apulo (osapatsidwa), kapena udzu winawake
• Msuzi ndi zest wa 1/2 ndi laimu
• 1 sing'anga karoti, shredded

Kukonzekera

1. Chotsani cholimba, gawo lochepa la tsinde lamtundu wobiriwira ndikuyika mu mphika waukulu wa madzi otentha kwa masekondi 15.
2. Chotsani tsamba la collard, lamawuma, ndipo khalani pambali.
3. Mu mbale, phatikiza nsomba zam'chitini, yogurt, mayonesi, apulo, ndi madzi a mandimu ndi zest; Sakanizani kuti muphatikize.
4. Ikani zobiriwira pamtunda ndipo perekani kaloti zina mkati, ndikutsatiridwa ndi tuna.
5. Mofanana ndi burrito, pindani kumanzere ndi kumanja kwa collard pa kudzazidwa.

1. Kuyambira kumapeto kotsiriza kwambiri kwa inu, yanizani.
2. Dulani pakati ndipo mutumikire.

Zosakaniza Zosakaniza ndi Zobwereza

Chunk light tuna ndizomwe zimakhala zabwino m'munsi mwa mercury, kapena mumagwiritsa ntchito mchere wa albacore wamchere ndi chunk kuwala. Bwezerani nsomba ndi nsomba zamzitini kuti mukhale ndi saladi yowonjezera komanso yathanzi.

Maapulo amawonjezera phindu labwino ku saladi iyi. Yesetsani ndi zina zowonjezera monga azitona, zitsamba zouma, amondi amtengo wapatali, kapena peyala.

Malangizo Ophika ndi Kutumikira

Pofuna kusunga ma wraps, onetsetsani mwamphamvu polemba pulasitiki ndi sitolo mu firiji kapena thumba la chakudya chamadzulo pamodzi ndi chikwama cha ayezi kuti mubweretse kusukulu kapena ku ofesi.