Nutrition Highlights (pakushanda)
Calories - 207
Fati - 15g
Carbs - 15g
Protein - 6g
Nguva Yese 10 min
Gadzirira 10 min , Cook 0 min
Kushumira 6 (1 ½ mukombe mumwe nomumwe)
Miti yemichero yakasvibirira sekare yakazadzwa kwete chete izere nemavitamini, mineral, uye fiber asiwo ine kuputira kurwisa phytochemicals inobatsira kuchengetedza masero.
Chimwe chezvinhu zvakanakisisa pamusoro pekushandisa ruvara rwemwoyo yakafanana sakare kune sara nderokuti unogona kuikandira nekupfekedza mberi kwenguva; inonakidza zviri nani iyo yakagara. Zvimwe zvinoshandiswa sezvakaita walnuts uye cranberries zvinowedzera muhutano hwemafuta -ane utano hwakanaka omega-3 mafuta uye simbi .
Zvimwe
- ¼ mukombe inowedzera mhandara yemafuta emuorivhi
- 2 tablespoons mupunga wegariga
- 1 teaspoon Dijon masitadhi
- 2 maspuniki uchi
- 1 clove garlic, minced
- ¼ teaspoon kosher munyu
- mutsva wepasi pevhu
- 8 makapu akachekwa kare
- ¼ mukombe wakaomeswa cranberries
- ¼ mukombe wakabwutswa
- ½ mukombe crumbled feta cheese
Kugadzirira
- Mucheka mukuru unobatanidza mafuta, vhiniga, masheard, uchi, uye garlic.
- Nyora iyo saladi nomunyu uye pepper uye whisk zvakanaka.
- Wedzera kare, yakaomeswa cranberries, walnuts uye feta kune imwe imwe ndiro ndokukandira zvakanaka kuti apfeke nekupfeka.
- Shumira pakarepo kana kuchengetera mufiriji kwemaawa matanhatu.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Chero mhando yekare ichashandira iyi saradhi, asi mamwe marudzi ane maturo akadai svuku reRussia kana lacinato anonyanya kunakidza.
Chero chero rudzi rwekare rwaunosarudza, kuchava nezviyero zvakawanda zvezvibereko zvinosanganisira fiber, potasium, iron, uye mavitamini A, C, uye K.
Swap feta feta chese kune imwe gumbly cheeses sembudzi cheese kana queso fresco. Wedzera maharage, huku yakakangwa, steak, kana shrimp kuitira kudya kunogutsa.
Kubika uye Kushumira Mazano
Iva nechokwadi chekubvisa chero huru uye yakasimba inobva kumashizha ekare asati asvika muzvidimbu zvakakuvara. Kuita kupfeka muhomwe imwechete se saladhi kwete chete kunopedza pakuchenesa (zviduku zviduku) asiwo kunovimbisa kuti mimwe miti yose inodonha donhwe rose rezvokudya zvinonaka.