Nutrition Highlights (pakushanda)
Maoriro - 101
Fat - 3g
Carbs - 9g
Protein - 10g
Nguva Yese 10 min
Gadzirira 10 min , Cook 0 min
Kushumira 2
Tuna saladi ishamwari inonakidza nyore nyore (kana masikati) sarudzo, asi yekare ye mayonnaise-laden version haisi nguva dzose ine utano. Nokuisa mayonnaise yekuti yakachena uye yakasviba avocado uye kuwedzera cilantro yakatsvawa, iyi yehino saladhi inopfuma uye inonaka isina kuoma.
Zvimwe
- 4 ounces tini yakakangwa mumvura, yakadzika sodium, yakanyoroveswa
- 1/4 yakabereka avocado
- 1 teaspoon jemusi
- Supuni 1 yakatsvukuruka inion
- 1-2 teaspoon cilantro yakagadzirwa
- Pinch tsvuku tsvuku tsvuku
- Chimwe cilantro, chisarudzo, chekunatsa
- Muchu mutsva, unogona kusarudza, kuti ugadzire
- 4 bhisiki reke reke
Kugadzirira
Muchidimbu chiduku, sanisa tuna, avocado, juisi yemononi, tsvuku yeiii, cilantro yakagurwa, uye tsvuku tsvuku tsvuku. Sakanidza neforikiti kusvikira zvingosanganiswa.
Shandisai hodha yehove pane zvingwa zvejisi bhangu. Fukidza ne cilantro matsva uye mashomanana mashomanana emuchero wekupisa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kutsvaga avocado yakanyanyozivikanwa kunonyengera, kunyanya kana iwe uchida iyo yakabikwa pakarepo. Inzvimbo yakakwirira yevatori vatsva isati yagadzirwa guacamole yaunogona kutenga pane chero doro.
Hazvisi nyore chete, asi nekuisa panzvimbo yakagadzirira guacamole ye avocado, haungasungirirwe kurongwa hwezvokudya kana iwe usingadi kuita tanidha salad iyo apo avocado yako yakakwana.
Kana uchitenga guacamole isati yaitwa, tsvaga mhando dzakagadzirwa nemishonga yose-yose guacamole inonyanya kuda ndegadado, mandimu kana lime juice, munyu, uye dzimwe nguva anyezi uye pepper.
Salmon yekakini yaizoshanda zvakaenzana mumutsara uyu uye saumoniwo inonyanya kukosha kwouropi-kukurisa omega-3 fatty acids . Sezvakaita neTan, sarudza marudzi emakwenzi mumvura uye kana yakanyanya sodium kana kuti isina yakawedzerwa munyu. Ndinodawo kushandisa sardines, iyo inogara yakasimba, ega-3 nhove dzakawanda. Edzai-iwe unogona chaizvo kuifarira!
Kubika uye Kushumira Mazano
Kunyange zvazvo zvingwa zvejisi zvakasvibiswa zvigadziriswa zvakanaka kune iyi tuna tuna salad, inzwa wakasununguka kuzvishumira pane zvese zvezviyo zvinokonzera zviyo kana mbiriso, kana kunyange sechidimbu chinopfurikidza nemapanga kana michero yakasvibirira.
Kana iwe ukashandira izvi nekuda kwechikwata chechikwata, kana kuti unongoda kuwedzera mamwe magogo kuzuva rako, edza kushandira hodha yeTan ku "makapu emakucheka," chikafu chinonaka chokudya. Gadzira imwe cucumber kwenguva refu asi chengetedza hafu yeganda, uchishandisa izvo zvandinonzi "clock" nzira.
Chimbofungidzira uri kutarisa pasi pamucucumber kubva kune imwe mugumo-iwe uchatanga nokuona urefu hwekamburu pagumi nemaviri o'clock, famba imwe o'clock, gadzira rimwe ruvara pa2 o'clock, famba katatu o'clock , uye ramba uchienderera mberi.
Kusiya rimwe ganda pausingabatsiri chete mukate wako wekomba inobata zvakanaka, asi ganda rakasara rinopa rubatsiro rwakanaka kana uchitora kuti udye.
Pamusana peakisijidhi, avocados vanonyadzisa kubhururuka nokukurumidza mushure mokunge vatemwa. Sezvo uri kungoshandisa ΒΌ yemapeji (kana hafu yehafu) mumutsara uyu, rimwe runyengeri rakasiyana-siyana richabatsira yakasara roga kugara yakachena-kushambidza mvura! Ita avocado hafu yekacheka nechepasi pasi muchidimbu chisina mvura nemvura kusvika kumucheto weganda nechitoro mufiriji kusvika maawa makumi maviri nemaviri.