Amasaladi Agculisayo

-Delile

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Okokuqala, amasaladi akufanele abhekiswe kwimifino yangaphambi kokudla noma ukudla kwasemini okunama-calorie aphansi. Okwesibili, ulethisi awuphoqelekile. Phonsa ndawonye izithuthukisi ze-carb okusanhlamvu, amaprotheni asezingeni eliphakeme kanye nokuxubana kwemifino, futhi uthola ukudla okukodwa okunomsoco nokwanelisayo. Ngisho nesisekelo semifino (noma iyiphi i-lettuce noma ingxube yesaladi enezikhwama) ingaxutshwa nobhontshisi osemathinini, imifino kanye nezithelo, ingxube ye-coleslaw eqoshiwe, inkukhu ephekwe kusengaphambili ne-turkey, inyama yenkomo esele kanye nengulube yengulube, i-salmon ekheniwe, i-tuna, inkalankala kanye nezimfanzi, isoya. pepperoni, amaqanda abilisiwe, ushizi oncishisiwe, izithelo ezomisiwe namantongomane. Engeza amakhambi amasha nawomisiwe nezinongo, futhi uthumela ama-flavour akhuphuka.

Amasaladi Okusanhlamvu Aphuma Ebhokisini

Njengoba amamiksi amaningi okusanhlamvu okuphelele emashalofini athengiswa ngamaphakethe okuthosa agcwele usawoti, sebenzisa uhhafu wepakethe; noma uwujikijele futhi usebenzise amakhambi amasha nezinongo ezomisiwe esikhundleni salokho. Lapho ukuxubana kudinga ibhotela noma imajarini, uwoyela obambele noma uwoyela we-canola.

I-Taboule Wheat Salad Mix (Near East)

Faka ku-1 inkomishi yokuxuba okulungiselelwe: 1/2 inkomishi emhlophe (cannellini) ubhontshisi, 1/3 inkomishi utamatisi ngamunye nophizi oluhlaza, isipuni esingu-1 ijusi ngalinye likalamula kanye ne-feta cheese eshubile, 1/2 isipuni omisiwe i-oregano. Amakholori angama-373, amafutha ayi-10% (4 g; 2.5 g agcwele), 70% carbs (65 g), 20% protein (19 g), 17 g fiber.

> I-Brown & Wild Rice Hlanganisa Namakhowe (Ilayisi Lempumelelo)

Sebenzisa isigamu sephakethe lokunandisa. Engeza ku-1 inkomishi elungisiwe: 1/2 inkomishi yesifuba senkukhu esiphekwe ngaphambili kanye ne-broccoli florets, isanqante esidayisiwe esingu-1, isipuni esingu-1 uviniga obhalsamu, amathisipuni amabili aqoshiwe iparsley entsha. Ama-calories angu-348, ama-8% amafutha (3 g; 0.5 g agcwele), 65% carbs (56.6 g), 27% amaprotheni (23.5 g), 7 g fiber.

I-Kasha & Bow Ties (iWolff's)

Faka ku-1 inkomishi yokuxuba okulungisiwe: 1/3 inkomishi ingane ngayinye ubhontshisi we-lima notamatisi oqoshiwe, isipuni esingu-1 ngasinye esiqoshiwe se-parsley entsha ne-Parmesan egayiwe. Amakholori angama-369, ama-8% amafutha (3.2 g; 1 g agcwele), 75% carbs (69 g), 17% protein (16 g), 7 g fiber.

Ibhali Lokupheka Ngokushesha

Faka ku-1 inkomishi yebhali eliphekiwe: 1/2 inkomishi ubhontshisi oluhlaza, inkomishi ye-1/4 ummbila ngamunye no-anyanisi obomvu ocoliwe, isipuni esingu-1 seviniga elibomvu, isipuni esingu-1 se-dill eqoshiwe. Ama-calories angu-240, amafutha angu-5% (1.3 g; 0 g agcwele), ama-carbs angu-83% (50 g), amaprotheni angu-12% (7 g), ama-fiber angu-9g.

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