Nutrition Highlights (pakushanda)
Maoriro - 199
Fati - 8g
Carbs - 26g
Protein - 6g
Nguva Yese 18 min
Gadzirira 10 min , Cook 8 min
Kushumira 8
Kupisa kwemafuro kunowanzozivikanwa mumitambo yezvokudya uye nechikonzero chakanaka; ibhedha rakanaka kune vazhinji vanowedzera zvipfeko-miriwo, michero, nutswe, mbeu, nyemba, huku kana hutende, hove, tofu, uye yoguti muto wose unoshanda.
Iyi recipe inoshandisa zviyo zvakakwana zvepaburi (kana chingwa chinonzi Naan, kana uchida), icho chinopa huwandu hwakawanda hwezvokudya zvehutano uye huwandu hwakazara. Kune uchapupu hwezvesayenzi hwekuziva kugutsikana kwekudya zvizere zvezviyo zvinokonzera kukwirira kwepurovhesi dzevana, kunonoka kutadza kugadzirisa, uye kuchengetedza chirangaridzo chakasimbiswa munguva yepakati nepakati. Zvose zvinowanikwa muhutano hwehuropi dzinodzokera kumashure emamiriyoni emakore.
Iyo arugula iri mumutsara ino inopa kugadzirisa kuchengetedza, zvakare. Leafy magidhi ndiwo chikamu chikuru chekudya kweMIND, sezvavakaratidzwa kuti vabatsire kutsigira zviri nani mano ekuziva zvikonzero nekuda kwezvibereko zvavo, kusanganisira folate , vitamin E, carotenoids , uye flavonoids. Uyezve, iyo yakawedzera-mhandara yemafuta ekugadzirwa kwayo inoita kuti uropi huwandu hwezvinhu zvinokonzerwa ne-antioxidant uye anti-inflammatory compounds, izvo zvinogona kubvisa uropi hweprotini yehupfu. Iyo avocado ine yakakwirira yepamusoro "yakanaka" iyo inogona kubatsira kubvisa kana kuderedza kusagadzikana kwepfungwa, zvakare.
Zvimwe
- 2 tablespoons yakawedzera-mhandara mafuta omuorivhi
- 2 tablespoons balsamic vhiniga
- 1 teaspoon Dijon masitadhi
- 1 dash yemunyu uye pepsi tsvuku
- 1 peach huru yakaibva, yakashambidzwa uye yakatswa
- 2 zviyo zvakawanda zviyo zvakaputika kana zvingwa zvewaini
- 2 makapu arugula, akagezwa uye akaomeswa
- ½ yakakura yakaputika, kuvhara zviduku zvishoma
- 2 - supuni yakagadzirwa parmesan cheese
Kugadzirira
- Preheat grill kusvika 400F.
- Mucheka duku, whisk pamwe mafuta, vhiniga, masinadhi, munyu, uye pepper.
- Bhabisa vinaigrette kupfeka pa peach slices. Ivaise pahuni inopisa. Dhonza kumusoro pamusoro pegrill uye bvumira mapeaches kuti abike kwemaminitsi 1 kusvika ku2. Flip pamusoro uye ugadzirire imwe miniti. Bvisa kubva grill.
- Itai nzvimbo yepamusoro pamagetsi kuitira kupisa kwemaminitsi makumi matatu kumativi ose. Bvisa kubva grill.
- Paridza arugula pane rimwe nerimwe rakaputika. Gadza zvishoma peaches yakakanyiwa uye avocado chunks zvakaparadzaniswa zvakafanana pamusoro peumwe neumwe; sora neparmesan cheese. Drizzle inosara vinaigrette kumusoro uye kushumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi kamukira inonyatsoshanda-iwe unogona kushandisa chero magidhi iwe waunoda, kubva kuRomaine lettuce kusvika bok choy. Chimwe mimwe mikoko yakakangwa uye michero kumusoro. Zvimwe zvakasiyana-siyana zvinogona kushandisa gorosi rakasikwa (zucchini uye yellow squash), shallots, tomate, watermelon, kana pineapple.
Kuita kuti iwedzere pizza, kuparadzira katatu muto mutsutso paimba imwe neimwe yemapapiro isati yasvika. Fukidza nemafuta matsva kana mavara, marcoli akaviriswa kana kuti cauliflower florets, uye chinonzi shredded mozzarella cheese. Kana iwe uchida kusimudza mapuroteni, wedzisa shredded chifu kana chikafu chakakanganiswa salmon kumusoro.
Kubika uye Kushumira Mazano
Runako rwekugadzirisa iyi nderokuti iwe unogona kuita izvi flatbreads zvakanaka usati wavashumira kumhuri yako kana shamwari. Vakagadzirira mumaminetsi mashomanana. Iva nechokwadi chekutarisa grill, zvisinei, sezvo iwe usingadi michero yako, mazuru, kana flatbread kudarika. Chinangwa ndechokusika grill asi kwete kunyanya kudya chikafu.
Izvo zvinonaka zvichabata zvakanaka mumaminitsi mashomanana pane chekudya chinopisa.
Gadzirira "Kubhururuka Kwemafuro Kuita" uye iwe unogona kuva nevashanyi vako kumusoro ivo pachavo. Shumira kubva pane grill kana ovhenekeri ne plain Greek yogurt kune rumwe rutivi kuti uwedzere ruvara rwakaoma uye rune ruvara, kana kuti ruvara rwemvura inopisa nejidiniiniera kana kuti jacpenos minced sechidimbu.