Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likorolo - 319
Letlalo - 15g
Carbs - 31g
Protheine - 18g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 5 , Cook metsotso e 5
Litšebeletso 1
Haeba lejoe la sandwich le nkiloeng ka linako tsohle le lula ka lijo tsa hoseng, ha re le molato-le potlakile, le bonolo ho ja le le monate. Kenya ntho e 'ngoe hape-e nang le phepo-ha u iketsetsa. E tla ba theko e tlaase, hape.
Phetolelo ena e na le litšobotsi tse ikhethang tse khahlanong le ho ruruha-mahe a phunyeletsoa ka turmeric , e leng linoko tse bontšitsoeng hore li qoba ho ruruha 'meleng. Mahe a boetse a fana ka thuso e matla ea protheine: ligrama tse 12! Ho feta moo, basil e ncha e kenngoa ka har'a leqhoa la mahe bakeng sa tatso le ho matlafatsa phepo.
Ho eketsa marotholi a monate, a phetseng hantle a mafura le a mangata a potassium , likhae tsa avocado li na le pakeng tsa li-nooks le mekotla ea 'mino oa Senyesemane oa koro. Sena se bonolo sammie se netefatsa ho u tlatsa le ho fepa 'mele oa hao nako efe kapa efe ea letsatsi.
Lijo
- 1 eohle koro English muffin, toasted
- ho pheha spray
- 2 mahe a maholo, a phunyeletsoeng
- 1 teaspoon fatše turmeric
- 1 teaspoon phofo ea konofolo
- 2 makhasi a basil a hloekileng, a sliced
- 1/8 teaspoon letsoai la kosher
- 1/4 ea avocado e nyenyane, e lesotsoe
- 1 sekhahla se tšesaane sa tomate ea beefsteak
Litokisetso
- Beha karolo e 'ngoe le e' ngoe ea 'mino oa Senyesemane sebakeng sa toaster. Lumella ho itlhoekisa ho fihlela metseng e meholo e le lerootho mme e soeufalitsoe.
- Ka skillet e nyenyane ea stovetop ho feta mocheso o tlaase-tlaase, sebelisa spritz ea ho pheha spray. Ka sekotlolo se senyenyane, ho qhibiliha mahe a nang le li-turmeric, phofo ea garlic, basil le letsoai. Tšela ka halefile skillet. Ka li-spatula, li qhaqha mahe ho fihlela ho khanya le ho fofa. Tlosa mocheso.
- Beha sekhetho ka halofong ea 'mino oa' mino. Holimo ka li-avocado le li-tomate.
- Holimo le halofo ea muffin. Sebeletsa ha o futhumetse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sandwich ena e na le mefuta e mengata, kaha u ka eketsa meroho ho senya lehe. Leka ho eketsa pelepele ea bethele, eiee, le li-mushroom kapa sesepa sa lesea le khale.
Jack o chesa mocheso ka letsoho la pepere ea jalapeno kapa e chesang Giardiniera. Eketsa dollop ea mosetareta oa Dijon pele u koala sandwich bakeng sa ho ba le tatso e ikhethang.
Bakeng sa phepo e eketsehileng, ho sebelisoa li-muffin tsa lijo-thollo. Lihlahisoa tsa morara li batla li le tlaase ka gluten le bophahamo ba protheine, haholo-holo li-amino acid lysine.
Litlhahiso tsa ho pheha le ho sebeletsa
Sandwich ena e rata ha e sebelisoa hang-hang. Ho qhoqhoa ha 'mino oa moriri o monate le ho hlahisa li-mahe a linotši le k'hococia li le tlhōrōng hang ka mor'a hore li lokisetsoe. Eo ke ntho e ntle, kaha u ka etsa metsotso e mehlano pele baeti ba fihla kapa ba e-na le tokelo pele u tsoa monyako oa ho u fepa hantle bakeng sa lipapali tsa hau tse latelang.