Tuna Saladi Collard Green Wrap

Nutrition Highlights (pakushanda)

Maoriro - 215

Fati - 6g

Carbs - 13g

Maprotheni - 31g

Nguva Yese 15 min
Prep 15 min , Cook 0 min
Kushumira 1

Dzorera pa carbs uye makorikori nokuita wraps yakanamatira mumhepo yakasvibira yakavhara mashizha. A quick steamed collard green inoita purogiramu yakakwana yewaini uye inonaka.

Zvose mapavi mashizha semakoluru uye hove dzehove dzinozara nokuputika-kurwisa mishonga, kusanganisira vitamini C uye mafuta omega-3 . Lean protein uye fiber inoita kuti chigunwe ichi chigutsikane zvikuru, kunyange chiri chakanaka mumakori.

Zvimwe

• 1 huru collard green leaf
• 1 (5-ounce) toni yakabhedheni, yakanatswa
• 1 tablespoon nonfat Greek yogurt
• 1 teaspoon mayonnaise
• ¼ mukombe yakatswa apule (unpeeled), kana celery
• Juice uye zest ye 1/2 nechirasi
• 1 svikiro karoti, shredded

Kugadzirira

1. Bvisai zvakaoma, chikamu chezasi chemirasi yakasvibira uye muise mubhodhi guru remvura inopisa kwemaminitsi gumi nemashanu.
2. Bvisa jira rekorosi, patsi rakaoma, uye gadzika parutivi.
3. Mune mukombe, sunga tuna yenzuchi, yogurt, mayonnaise, aple, uye juisi juice uye zest; kusanganiswa kusangana.
4. Isa gorosi yegorosi kunze kwepamusoro-soro uye uise dzimwe karoti shredded mukati, inoteverwa neTin mix.
5. Kufanana ne-burrito, pinda mukati mavo maviri ari kuruboshwe uye kurudyi kwekodlard pamusoro pekuzadza.

1. Kutanga pamugumo uri pedo newe, penya.
2. Cheka hafu uye ushande.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Chunk light tuna ndiyo yakanaka yepamusoro ye mercury, kana kushandisa musanganiswa wekakini albacore uye chunk chiedza. Dzorerai tuna pamwe nekalmani yekakani yezvokudya zvakaenzana uye zvine utano hwegungwa.

Maapulo anowedzera kushamisa kwakanaka kune iri saladi. Edza nemimwe nzira yakawedzerwa yakafanana nemiti yemiorivhi, machereberries akaomeswa, maarimondi akaputika, kana pear.

Kubika uye Kushumira Mazano

Kuti uchengetedze zviputi izvi, zvivhare zvakasimba muupurasitiki nekuputira mune firiji kana chikwama chemasikati pamwechete nevhaji yepaji kuti uunze pamwe kuchikoro kana kuhofisi.