Nutrition Highlights (pakushanda)
Calories - 373
Mafuta - 27g
Carbs - 31g
Protein - 7g
Nguva Yese 10 min
Gadzirira 10 min , Cook 0 min
Kushumira 2
Salads inogona kuonekwa seyakanakisisa kana iwe uchiedza kudya utano, asi dzimwe nguva inogona kuva musungo wezvinangwa zvako zvekudya . Pakati pechizi, croutons, fried chicken strips, uye kudira kwechikafu chekugadzira, chikafu chinoratidzika se "utano" chinogona kupedzisira chakakwirira mumafuta, makoriori, uye sodium pane zvaunoda kudya pakutanga.
Kuti uite chikafu chinonaka uye chakanakisa saladhi chinogona kukubatsira kusvika kune zvinangwa zvehutano hwako, iyi saladi inotevera mitemo yakawanda yechigunwe.
Chokutanga, tanga nekwenyika yemasvizha mashizha masikati. Chiedza chemahombekombe echando chakanga chiri mvura uye hachiiti chikafu chakawanda. Mvura yakajeka, seminopinashi , kare , uye mutema wekatisi ine mavitamini akawanda, akadai sevhitamini K uye iron , kupfuura rutsvuku rwemavara.
Zvadaro, wedzera zvakasiyana-siyana zvezvibereko nemiriwo. Kuwedzera zvakasiyana-siyana zvezvibereko nemiriwo yaunonakidzwa zvichawedzera mavitamini akasiyana siyana uye antioxidants , pamwe chete nemitambo yekunakidza uye zvinofadza. Vanokuzadzawo ne fiber yavo uye pasi nekoriki yehuwandu. Ndinoda kuwedzera michero kumashizha, semadhiro uye mapeari mune iyi.
Enda zviri nyore nepamusoro peakoriori toppings , sa cheese, croutons, makungu, uye michero yakaomeswa. Ndakasarudza feta cheese uye pecans iyi sadhidi. Kunyange zvazvo ine zvinovaka muviri, inowedzerawo makoriki (uye sodium mune cheese), saka gadzirisa mari yaunoshandisa.
Pakupedzisira, usashandise mabhodhoro kana kupfeka. Ivo vakazadzwa ne sodium uye mafuta. Pane kudaro, zvingaita kuti iwe pachako uzvishongedze zvakadai seiriji yebhasamuki pawadhi ino, kana enda nemafuta eorivhi asina kuchena uye vhiniga kuti uchengetedze marori, sodium, uye mafuta akazara.
Zvimwe
- 6 makapu anoshandiswa kusanganiswa lettuce
- 1 mutsara, zvishoma
- 1/2 mukombe tsvuku mazambiringa, hafu
- 1/4 mukombe tsvuku yeonisi, yakanyatsonaka
- 1/4 mukombe pecan halves
- 1/4 kapu feta feta cheese inogumbusa
- 2 tablespoons balsamic vhiniga
- 2 tablespoons mafuta omuorivhi
- 1/2 teaspoon uchi
- bvisa pepiti yakatsva inopwanyika
Kugadzirira
- Wedzera lettuce kune ndiro huru. Pamusoro ne pear zvisikwa, mazambiringa, onion, pecans, uye feta cheese.
Muchidimbu chiduku, whisk pamwe nekupfeka zvigadzirwa. Dururira pamusoro peradhi uye udzikandire kupfeka.
Gura pakati pemapapiro maviri kushumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisa chero chero rudzi rweretuce yaunayo, yakadai sepinashi yemwana kana romaine. Iyo yakajeka muvara, iyo inowedzera mavitamini uye antioxidants ichava nayo.
Edzai saradi nemaarmonds kana walnuts kana usina pecans.
Iwe unogona kutsiva aple cider vhiniga kana vhiniga waini yakarega mukupfeka kana iwe usina hanya nebharisamuki yevhiniga.
Kubika uye Kushumira Mazano
Iyi saladi inonaka sezvino-ndeyekudya kwemasikati masikati, asi kana iwe uchida kudya kwakanyanya, edza kuitema nehove yakakangwa kana chicken.
Kana iwe uri kuzoita sara mberi kwenguva, tarisira kuwedzera kupfeka kusvikira usati watanga kushumira kuitira kuti irege kugona.