Nutrition Highlights (pakushanda)
Maoriro - 299
Fati - 11g
Carbs - 36g
Maprotheni - 15g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 1
Zvokudya zvekushambidzira bagel sandwiches hazvo chaizvoizvo chirwere cheshuga-chakanakidza kudya kwekudya. Iyi miriwo yemiti yemichero inokubvumira kuti unakidzwe nekunakidza kudya kwekushambidzira kwebhageri pasina shuga yeropa. Sarudza chikamu zana kubva muzana yegorosi yegorosi uye uchengetedze chiso chakasununguka chekuzadza uye fiber-richotanga zuva rako .
Zvimwe
- ½ 100% zviyo zvegorosi
- Nonstick spray
- 1 egg
- 2 tablespoons hummus
- 6 slices cucumber
- 2 tablespoons yakatswa tsvuku tsvuku tsvuku
- ¼ mukombe arugula
- 1 supuni 1 crumbled feta
Kugadzirira
- Toast bagel.
- Iroi mazai mudiki ndiro. Ivharasi skillet nemuti usina kuputika uye kupisa pamasikati. Wedzerai jai rakarohwa uye kubika, rinokonzera kakawanda, kusvikira rabika.
- Paridza kupfekedzwa bagel ne hummus. Pamusoro nemakucheka, mbiriso tsvuku yakabikwa, uye arugula. Pamusoro uye mazai echando uye musvina ne feta cheese. Nyaya nemunyu uye pepper inobva yavhunduka, kana ichidikanwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Zvakanakisisa kutarisa bheeri inonzi 100% yezviyo zvakakwana kana 100 muzana gorosi rose zvichienderana nezvinoti gorosi kana gorosi rose.
Izvi zvinoreva kuti upfu hwose hunoshandiswa ihwo huyo hwakakwana, panzvimbo yezviyo zvakakwana kana gorosi rose, iro rinowanzoshandisa mutsara wekunatswa uye upfu hwose hwezviyo.
Kana iwe usingakwanisi kudya gluten, pane zvakawanda zviyo zviyo, gluten zvisingabhadharwi mabheji pamusika. Kana, shandura muchidimbu chezviyo zvakakwana, gluten yega yega yega.
Nekunaka kwakasiyana-siyana kwakasiyana-siyana kwemashemusi pamusika, iwe unogona kuwedzera kutyora kwekuwedzera kwekudya kune iyi recipe uchishandisa zvinonhuhwirira hummus, lemon hummus, kana yakakangwa garlic hummus. Iwe unogona kushandisa kunyange guacamole kana kuti yakabvisa avocado mashed nekemuji juisi.
Kana iwe usingakwanisi kuita bhagel isina cream cream, funga zvakaderedzwa mafuta, izvo zvinoderedza mafuta ane mafuta akawandisa pasina kuchinja tambo yakawandisa. Ndinoda ichi chingwa chamangwanani chamangwanani nechokufu kana chakaviriswa yemiriwo mucheki wekisi.
Muzhizha, shandura tsvina tsvuku yakabikwa nehutu hwakasviba wejusi, itsva heirloom tomato.
Kubika uye Kushumira Mazano
Nhema yangu yekuita mamwe mazai akanyorova uye anocheka mazai ndeyokubika pamusoro pehutano hwakanaka kana uchikurudzira nguva dzose.
Ndinoda mazai angu zvishoma, asi iwe unogona kuabika kusvikira waita zvakanaka kana uchida. Mazai akakuvara anowedzera zvinonaka neminwe yewaini yakaoma kana kuti basil inowedzerwa. Kana ukasarudza runny yolk, fryi zamai ako pamusoro pemhepo inotonhorera, uifukidze nechisviniro kwekanguva kanguva isati yaitwa kubatsira mutsetse wakachena.