Mchere wa Italy ndi nyemba: Saladi ya Veggie-Forward

Zakudya Zofunikira (potumikira)

Mabala - 195

Mafuta - 4g

Carbs - 25g

Mapuloteni - 15g

Nthawi Yonse 15 min
Konzani mphindi 15 , Cook 0 min
Mapemphero 4 (chikho 3/4 aliyense)

Chomerachi chimapweteka kwambiri pazitsamba zatsopano zomwe zimagwiritsidwa ntchito komanso zimagwiritsa ntchito mapuloteni a nyama kuchokera ku tuna. Nkhumba ndi zotsika kwambiri zowonjezera, zomwe zimakhala ndi moyo wathanzi omega-3 fatty acids . Sungani nsomba zam'chitini mumtunda wanu kuti mudye chakudya chamasana kapena chotukuka pang'onopang'ono.

Chifukwa nsomba zili ndi zowonjezera zambiri, zimalimbikitsa kudya nsomba zambiri kawiri pa sabata . Komabe, masamba amafunika kudyetsedwa tsiku ndi tsiku kuti athandizidwe. Chinsinsichi chimakhala ndi mphamvu zowonjezereka ndi nyemba zoyera bwino, nyemba zosungunuka zowonjezera, ndi shallot yokometsetsa komanso parsley yatsopano. Amasunga zinthu mwatsopano ndi kuvala mafuta ndi mandimu.

Zosakaniza

• 1, 15-ounce akhoza nyemba zoyera, kuthidwa ndi kuchapidwa
• 1, 5-ounce akhoza kuthira madzi tinyama tawuni yamchere, yotsekedwa ndi kuyamwa
• 2 sing'anga nthiti udzu winawake, finely akanadulidwa
• 1 shallot, yopota pang'ono
• 1/4 chikho chodulidwa-tsamba tsamba Italian parsley
• Supuni 3 masimu a mandimu
• Supuni 1 ya mafuta a maolivi
• mchere ndi tsabola kuti mulawe
• letesi, anyani, kapena toast, chifukwa chotumikira

Kukonzekera

1. Gwiritsani nyemba, tuna, celery, shallot, parsley, mandimu, ndi mafuta mu mbale yamkati.
2. Nyengo kuti mulawe ndi mchere ndi tsabola.
3. Tumikirani ndi letesi lalikulu la letesi masamba, osakaniza, kapena toast.

Zosakaniza Zosakaniza ndi Zobwereza

Mukufuna kupanga zamasamba? Nkhono za tuna nsomba. Mukhoza kusakaniza nyemba kumbuyo kwa mphanda kuti mukhale ndi "zovuta".

Pogwiritsa ntchito zosiyana za veggie, yesetsani kudula tsabola wobiriwira kapena wofiira m'malo mwawo kapena kuwonjezera pa udzu winawake, kapena muthamangitse kaloti kapena ma radishes odulidwa bwino.

Sakanizani zitsamba ndikuyesera mmalo mwa parsley. Zonsezi zimasiyana ndi zitsamba zomwe zimadya bwino.

Kodi simungathe kugogoda saladi yokoma? Yesetsani kugwiritsa ntchito plain yogurt yogurt, kapena mchere wokoma kwambiri m'malo mwa mayonesi kuti mukhale okoma kwambiri.

Malangizo Ophika ndi Kutumikira

Dziwani tayi yanu. Albacore tuna ali ndi mafuta omega-3 pa ounce koma chifukwa amachokera ku mitundu ikuluikulu ya tuna, imakhalanso ndi mercury . Chunk light tuna imachokera ku mitundu ing'onozing'ono ya nsomba ndipo imakhala ndi mafuta ochepa a mercury ndi omega-3. Nsomba zonse zodzaza madzi ndi mafuta zingakhale mbali ya zakudya zabwino. Nkhuku yodzaza madzi imakhala ndi maola ochepa ndi mafuta okwanira ndipo akhoza kukhala otchipa pang'ono kusiyana ndi tuna.