Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 419
Letlalo - 22g
Carbs - 37g
Protheine - 25g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 1
Nako ea lijo tsa motšehare e phethehile ka matla ana a matla a sammie a phahameng ka holimo ka lijo-thollo tse ngata tsa Senyesemane tse nang le moriana o motle, o tšoeu oa nama oa turkey bakeng sa ho longoa ka protheine. Kopanya le smear ea avocado e monate bakeng sa mafura a bophelo bo botle ba 'mele le potasiamo bakeng sa taolo ea khatello ea mali, hammoho le lero le lecha la lime bakeng sa monate o mong oa citrus le matla a antioxidant a nang le vithamine C.
Khahlisa ka likarolo tse 'maloa tsa radish, meroho e hloekileng, e phoroselang, le e tlaase ea khalori e tlatsetsang khalori e le' ngoe feela ea boima bo lekaneng. Ha se na-brainer! Beha lekhasi la Baromani holimo bakeng sa ho ba le likhahla tse ling tse ngata, lijo tsa lijo le vithamine K , folate le calcium .
Lijo
- 1 lijo-thollo tse ling tsa Senyesemane, 'moho le o lekaneng
- ¼ avocado e butsoitseng
- Phello ea lero le pholileng ho tloha halofo ea lime e nyenyane
- Letsoai le pepere ho latsoa
- 1 seaplane radish, thinly sliced
- Li-ounces tse 3 tse halikiloeng ka Turkey, tse lesoeu
- Lekhasi la lettuce la Roma
Litokisetso
- Sebakeng sa motlakase kapa sekontareteng, kenngoa ka 'mino oa hau oa Senyesemane. Toast bakeng sa metsotsoana e 30 ho isa ho e 60, ho itšetlehile ka hore na u toasted joang u e rata. Tlosa 'me u apare holim'a poleiti.
- Hasanya karolo e le 'ngoe ea muffin le avocado, spritz ka lero la lime,' me u fafatse letsoai la letsoai le pepere. Holimo ka likhahla tsa radish.
- Mokhoba Turkey letsoele le lettuce ka holimo. Beha halofo e 'ngoe ea muffin holimo ho tlatsa sandwich.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho eketsa linoko le mocheso ho sandwich ena, ka holimo ho avocado le hot Giardiniera kapa likhae tse 'maloa tsa pepere ea jalapeno.
Eketsa botle bo bong bo khahlanong le ho ruruha ka ho fafatsa kapa tse peli tsa paprika e tsubang kapa turmeric ea fatše.
Ho e-na le radish, u ka eketsa ho penya ka likarolo tse 'maloa tsa likomkomere tsa Persia, tsa mini kapa tsa apole. Ho e-na le 'mino oa Senyesemane, o ka sebelisa bagel eohle ea lijo-thollo tse nyenyane kapa tsa sandwich tse fokolang.
U batla ho etsa meroho ee? Sebelisa likhaephe tse peli tse tšesaane tsa tofu tse entsoeng holimo kapa li-lox tse ncha kapa ho qhibiliha selae sa li-Provolone kapa Swiss chisi ho eona.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebeletsa ka potlako ka salate e lehlakoreng kapa matsoho a mangata a methapo ea veggie kapa litholoana tse khaotsoeng kapa li-veggies, kapa phuthela ka polasetiki 'me ue feite ka thata hore u je ka hare ho matsatsi a 1 ho isa ho a 2.
Ho tloha ha ho itokiselitsoe haholo mme ha ho hlokahale ho pheha-ho itlhatsoa feela-u ka e bokella pele ho pikiniki kapa ho phahama ebe u kenngoa ho pholileng e nyenyane ho ea tsamaisa. Khothalletsa ba lelapa la hao hore ba ipehele lihlahisoa tsa bona bakeng sa ho etsa sandwich ea Senyesemane e nang le bophelo bo botle e fumanang lero la tsona la pōpo le ho khantša litsela tse ncha tsa neural, tse etsang hore bophelo bo botle ba boko ba nako e telele bo be teng.