Nutrition Highlights (pakushanda)
Calories - 198
Fati - 5g
Carbs - 30g
Protein - 8g
Nguva Yese 30 min
Prep 30 min , Cook 0 min
Kushumira 10
Kudya mapedza kwemasikati dzimwe nguva kunonzwa kunetsa. Jazz inomuka nemapirwheel wraps ane utano hwakanaka kwete kungoona zvakanaka chete asiwo hunonakidza kudya uye huchaita kuti unzwe wakagutsikana.
Iviri mazai ( mazamu enyu anocheka ) uye mashizha mashizha masikati inzira inobatsira yekuwedzera fiber yako yekudya uye ivo vose vari mavara akanaka e- folate , B-vitamini iyo inobatsira pakuumbwa kwemasero matsvuku uye machena mumasese emapfupa. Nyeredo dzinewo rudzi rwemashizha inoshandiswa nemaakiriniya anopa utano mumakoloni kuti atange mafuta mashoma ane mafuta, ayo anoita seanochengetedza masero emakone.
Zvimwe
- 10 8-inch tortillas (upfu hwakakwana hwegorosi)
- 2 1/2 makapu machena machena (akacheka, kubva kune imwe 16-oz anogona)
- 2 1/2 makapu arugula (kana sipinashi)
Kugadzirira
1. Isai tortilla imwe patafura kana kubvisa bhodhi.
2. Paridzai 1/4 mukombe yakanatswa nyemba nyeredzi yose kune rumwe rutivi rwetoto. Itai 1/4 mukombe arugula kana sipinashi mashizha pamusoro pehairi.
3. Kutanga kubva kune imwe mugumo, gadzirai tortilla zvakasimba. Kuisa parutivi. Dzorerai nemasitera, mashawi nemiriwo kusvikira zvose zvichishandiswa.
4. Putira imwe tortilla yakavharidzirwa zvakasimba muupurasitiki uye mufiriji kusvikira wagadzirira kushandisa.
5. Kushumira, cheka rimwe nerimwe rinosungirirwa mumatanda 1/2-inch.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Edza kuzviita izvi nepepanut butter uye majikiji kana ricotta, pepiti yakasviba, uye zucchini yakaveurwa. Unoda kuisa mune chimwe chinhu kubva kune 2 kana 3 mapoka ezvokudya zvakasiyana kuti uenzanise noutano hwekudya kwezvokudya zvako. Munharaunda iyi, unowana starch kubva mumaritla, mapuroteni anobva kune nyemba (kana peanut butter kana ricotta), uye nemiriwo kana michero kubva mumiti (kana zucchini kana majiki).
Kubika uye Kushumira Mazano
Ita chigadziro pamusi wevhiki uye iwe uchadya masikati 'kugadzirira kuputika' iwe neveimba yako vhiki rose. Izvozvi zvakare zvakakosha kuti zviite sechikumbiro pane imwe nguva inotevera.