Nutrition Highlights (pakushanda)
Maoriro - 195
Fati - 4g
Carbs - 25g
Maprotheni - 15g
Nguva Yese 15 min
Prep 15 min , Cook 0 min
Kushumira 4 (3/4 kapu imwe neimwe)
Iyi recipe inorema pamiti yakatsva-yakagadzirwa zvinoshandiswa uye inoshandisa mapuroteni emhuka kubva kune tuna sezvinonyanya kushandiswa. Tuna isiri yakakori, yakakura mapuroteni ehove ine moyo inofadza omega-3 fatty acids . Chengetai tini yakakani mumatanda ako kuti uwane kudya kwemasikati nokukurumidza kana kuti nyoka munguva pfupi.
Nemhaka yokuti hove ine zvakawanda zvinovaka muviri, inokurudzirwa kuti idye hove dzakawanda kaviri pavhiki . Miti, kunyange zvakadaro, inofanira kudyiwa zuva roga roga kuitira kuti ivheneke zvinobatsira. Iyi kamukira inowedzera kukura kwevggie nemafuta machena ane fiber, yakaoma, celery, uye shallot yakasanganiswa yakasviba uye parsley itsva. Inochengetedza zvinhu zvitsva nemononi uye maorivhi ekupfeka.
Zvimwe
- 1, 15-ounce inogona kuchena nyemba, yakanatswa uye yakashambidzwa
- 1, 5-ounce inogona mvura-yakazara chunk light tuna, yakanyoroveswa uye yakatsva
- 2 miviri yakasvibirira celery, yakagadzirwa zvakanaka
- 1 duku shallot, thinly sliced
- 1/4 kapu yakapwanyika-shati Italian parsley
- 3 tablespoons mumonamu
- 1 tablespoon mafuta omuorivhi
- munyu uye pepper kuti tate
- romaine lettuce, crackers, kana tsvina, yekushandira
Kugadzirira
- Gadzirai mahesheni, tuna, celery, shallot, parsley, juisi, nemafuta emuorivhi.
- Nguva yekuravira nomunyu uye pepper.
- Shumira nehove huru lettuce mashizha, zvipfeko, kana mbiriso.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Unoda kuita uyu wezvirimwa here? Just nix the tuna fish. Iwe unogona kuvhara maharansi nechekunze kweforogo yeimwe "kutengesa" kutsika.
Nokuda kwemaitiro mashomanana eveggie, edzai yakasvibirira kana kuti tsvuku tsvuku tsvuku panzvimbo yekuti kana kuwedzera kune celery, kana kumhanyisa mune dzimwe karoti dzakagadzirwa kana radishes.
Sakanidza mishonga uye edza basil panzvimbo yeparsley. Zvose izvi veggie nemiriwo yakasiyana-siyana inofananidzwa nutritionally.
Haikwanise kugogodza mishonga yenyama yeTan Edza kushandisa shanduro yechiGiriki yakagurt, kana kuti kunyange mhepo yakasvibirira panzvimbo ye mayonnaise yekunaka kwakanaka.
Kubika uye Kushumira Mazano
Ziva zivo yako. Albacore tuna ine omega-3 mafuta paawa imwe chete asi sezvo ichibva kune dzimwe mhando dzehutoni, inewo yakawanda ye mercury . Chunk light tuna inobva kune zviduku zviduku zvehove uye ine zvishoma mercury uye omega-3 mafuta. Mvura yose yakazara uye ine mafuta yakawanda inogona kuva chikamu chekudya kwakanaka. Tina yakazara nemvura ine mazana emakirori uye mafuta ose uye inogona kunge iri shoma shoma kudarika tuna yakazara mafuta.