Nutrition Highlights (pakushanda)
Maoriro - 309
Fati - 11g
Carbs - 34g
Protein - 19g
Nguva Yese 15 min
Prep 5 min , Cook 10 min
Kushumira 1
Oatmeal ndeimwe yemwoyo yakanakisisa yekudya kwekudya mangwanani-ngwanani muAmerica kudya. Iyo yakasvibiswa fiber inobatsira kuvandudza kuderedza, kudzora ropa rako, nekuderedza cholesterol uchichengetedza iwe kuzadza mangwanani ose. Inogona kukubatsirawo kudzora uremu hwako. Oatmeal ihwowo motokari huru yehutano hwakanaka uye inonaka sezvibereko, marimu, nezvinonhuwira; zvisinei, hazviwanzofarirwi nezvinoyevedza zvakanaka.
Savory oatmeal inzira yekutakura mapuroteni nemagetsi mumabiko enyu emangwanani nekuchengetedza shuga mukutarisa. Iyi sipinashi uye feta oatmeal ndiro 19 gramu yeproteinini yakakwirira , 5 gramu ye fiber, uye kushandiswa kwakakwana kwemiriwo. Imwe nzira yekutanga mangwanani ako kana iwe usati uri fan of sweet breakfasts.
Sezvo chesi inowanzova yakakwirira mu sodium , iva nechokwadi chekuchengeta chikamu pane imwe puniki uye kutenga pasi-sodium muto kuti uchengetedze iyi ndiro ye oatmeal yeropa-yakanaka.
Zvimwe
- 1/2 mukombe yakakungwa oats
- 1 mukombe pasi-sodium chicken kana yemiriwo muto
- olive oil spray
- 2 clove garlic, minced
- 1 cup baby spinach
- 1 mazai makuru
- 1 tablespoon feta cheese inogumbusa
- yakabva yatsvuka pepiti yakasviba, kuti inwe
Kugadzirira
- Muchikwata chiduku, tumira chikafu kana mvura kumota. Wedzera oats uye udzore kupisa kusvika pasi. Pheka, zvichikuvadza dzimwe nguva, kusvikira oats dzanyura mvura yose, anenge maminitsi mashanu.
- Munguva iyi, mune imwe nonstick skillet, sauté garlic uye sipinashi. Bvisa kubva pan uye uise parutivi.
- Spray skillet nemafuta emuorivhi spray uye fry yai kunoda kupa.
- Spoon oatmeal mundiro. Shingairira sipinashi uye feta cheese. Pamusoro nehairi yakakangwa uye kutyisa kwakakura kwepisipi. Enjoy!
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kutora mashizha akacheka esimbi kana oats nokukurumidza-kubika zvichienderana nenguva yakawanda yaunayo. Rongedza huwandu hwemhino inobva pamapaupa emapuranga. Ingoshandisa mashizha emangwana, sezvo ivo vawedzera sodadium.
Shandisa mimwe miriwo yaunenge uine, yakadai sebhero pepper, mushroom, kana anyanisi.
Kubika uye Kushumira Mazano
Dzokai kunze kwekudya uku nekushanda kwezvibereko kana kunakidzwa pamwe chete nechinwa chisina kunhuhwa, sekupisa kwetii chaiyo.