Sipinachi Yamadzi ndi Feta Oatmeal Bowl

Zakudya Zofunikira (potumikira)

Zikhala - 309

Mafuta - 11g

Carbs - 34g

Mapuloteni - 19g

Nthawi Yonse 15 min
Konzani mphindi zisanu , Cook 10 min
Utumiki 1

Oatmeal ndi imodzi mwa zakudya zam'mawa zakudya zapakati pa zakudya za ku America. Ndizitsulo zosungunuka zimathandiza kusintha chimbudzi, kuchepetsa kuthamanga kwa magazi, ndi kuchepetsa mafuta m'thupi. Ikhoza kukuthandizani kuchepetsa kulemera kwanu. Oatmeal ndi galimoto yayikulu yokhala ndi thanzi labwino komanso lokoma monga zipatso, mtedza, ndi zonunkhira; Komabe, nthawi zambiri sichisangalala ndi zojambula bwino.

Oatmeal yowonjezera ndiyo njira yonyamulira mapuloteni ndi nyama zam'mimba mu chakudya chammawa pomwe mukusunga shuga. Izi sipinachi ndi feta oatmeal mbale 19 gm ya mapuloteni apamwamba , 5 magalamu a fiber, ndi masamba odzaza. Ndi njira imodzi yoyambira m'mawa ngati mulibe fungo labwino.

Popeza tchizi nthawi zambiri zimakhala zapamwamba mu sodium , onetsetsani kusunga gawo pa supuni imodzi ndikugula msuzi wochepa kuti asunge mbale ya oatmeal.

Zosakaniza

• 1/2 kapu yophika mafuta
• 1 chikho chotsika-sodium nkhuku kapena masamba msuzi
• mafuta a azitona
• 2 cloves adyo, minced
• 1 chikho cha sipinachi mwana
• Dzira lalikulu 1
• Supuni ya 1 feta cheese yapuntha
• tsabola wakuda watsopano, kuti alawe

Kukonzekera

1. Mu yaing'ono ya supu, tengani katundu kapena madzi kwa chithupsa. Yonjezerani oats ndi kutentha kutsika. Cook, oyambitsa nthawi zina, mpaka oats atenga madzi onse, pafupi mphindi zisanu.
2. Pakalipano, mu tchuthi tating'onoting'onoting'ono kakang'ono, tizilombo toyambitsa matenda komanso sipinachi. Chotsani poto ndikuika pambali.
3. Kutaya skillet ndi mafuta a maolivi ndi mazira ozizira kuti mukhale odala.
4. Sakani oatmeal mu mbale. Onetsetsani mu sipinachi ndi feta tchizi. Pamwamba ndi dzira lokazinga ndi tsabola wakuda wakuda. Sangalalani!

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kutenga oats odulidwa wothira kapena oats mwamsanga pogwiritsa ntchito nthawi yochuluka yomwe muli nayo. Sinthani kuchuluka kwa msuzi pogwiritsa ntchito phukusi. Musagwiritse ntchito oats pokhapokha ngati akuwonjezera sodium.

Gwiritsani ntchito masamba omwe muli nawo, monga belu tsabola, bowa, kapena anyezi.

Malangizo Ophika ndi Kutumikira

Pembedzani chakudya ichi ndi kubereka zipatso kapena kusangalala limodzi ndi chakumwa chosapsa, monga tiyi wobiriwira.