Kuputira Sheet: Nhungamiro yako kune inogutsa Green Kuputira

Zvemukati

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Ndizvo zviri mukati izvo zvinokosha-asi kana zvasvika kune masangweji, kunze kwakakoshawo. Uye dzimwe nguva ese macalorie, carbs, uye kazhinji shuga muchingwa hazvikoshe.

Izvo hazvireve kuti saladhi ndiyo yako chete sarudzo. Iwe unogona kugadzira sammies ayo anotakurika uye achizadza uye nekunyorera zvinovaka muviri mabhonasi mapoinzi iwe paunoshandisa makuru mashizha e chard kana kare kuputira ako akaonda mapuroteni uye mavegi. Zvakanakira? Iwe unowana mamwe mavitamini uye antioxidants, hongu, asi iwe zvakare unonzwa uchisimbiswa-kwete usimbe-mushure mekudya.

Kugadzira izvi zvinovaka ruoko zvikafu zviri nyore pane zvinotaridzika. Mashizha elettuce akapfava, kunyanya kubva mubhota nemhando dzemashizha matsvuku, zviri nyore kuputira sefurawa. Miti yakasimba-kusanganisira yakafara, flat collard greens iyo inogadzira wraps nehombe-inokwezva-inokunguruka mushure me 30-sekondi yakanyura mumvura iri kufashaira inoteverwa nekukasira dunk mumvura yechando. (Zvinobatsira kushandisa banga rinopinza kugera mbabvu yakakora inodzika nepakati pegirinhi kusvika pakutetepa kwakafanana neshizha rose risati ravira.)

Kamwe kana girini yako yagadzirira, iwe haudi iyo yekubheka yekuita inonaka yemuriwo yekumonera-yakachengetwa-yakachengetwa firiji uye pantry inopa akawanda sarudzo dzekudya kunogutsa. Ingo rangarira izvo zvinosiyanisa zvinhu: Kubatanidza puroteni yakaonda ne crisp veggie uye inotapira inopararira inobatsira kugadzira kuputira kunonakidza kudya, uye condiment yakaita semasitadhi, vhiniga, kana muto unopisa unowedzera chimwe chidimbu chekuravira kwakanaka.

Iyi musanganiswa-uye-mechi chati inzvimbo yakanaka yekutanga kugadzira yako wega hunyanzvi. Ingo tora yako yakasvibira, wobva wawedzera chinhu chimwe kubva kukoramu imwe neimwe. Usatya kuedza izvo zvine hutano zvigadzirwa zvaunofarira zvakanyanya pakati pechingwa-zvinotaridzika uye zvinonaka kunyange zvakapfekedzwa zvakasvibirira. Kana edza mabikirwo pazasi pechati.

Peanutty Chicken Kuputira

Inoshanda: 1

Zvisungo:

1/2 mukombe shredded kabichi (kana bagged coleslaw mix)

2 tablespoons nzungu muto (kana satay muto)

1 hombe collard girini girini

2 ounces (1/2 mukombe) shredded kana sliced ​​chicken mazamu

1 teaspoon inopisa muto

Mafambiro:

1. Muchidimbu chiduku chekusanganisa, sanganisa kabichi uye nzungu muto, kusanganisa zvakanaka.

2. Cheka hunde kubva pasi peshizha rekoradhi, uye shandisa banga rakapinza rakafanana nebhodhi rako rekuchekerera kugera mbabvu inodzika nepakati peshizha kusvikira yaenzana neukobvu hwakafanana neshizha. Dzika mumvura inodzika kwemasekondi makumi matatu, wobva wanyura mumvura yechando kuti utonhorere. Pukuta woronga shizha kuitira kuti mutsetse wembabvu wepakati uve wakachinjika.

3. Spoon kabichi-nzungu-muto wemuto pazasi pechetatu cheshizha, uine chokwadi chekuti pane 1-inch muganhu kumativi ose. Ronga huku pamusoro pekaroti musanganiswa uye pamusoro neipisa muto. Vhura mativi emashizha mukati kutarisana nepakati. Bvisa shizha kubva kwauri sezvaungangoita burrito, uchiita shuwa yekupinza mativi mukati paunenge uchikunguruka. Putira zvakanyanya mupurasitiki nekuputira uye firiji kwemaawa makumi maviri nemana.

Mediterranean Spiced Tofu Putira

Inoshanda: 1

Zvisungo:

1 hombe butter lettuce leaf (kana maviri madiki mashizha)

2 tablespoons hummus

1/2 kapu yebhinzi inomera

2 ounces (inenge 1/2 mukombe) yakatswa marinated tofu

1 teaspoon za'atar (kana mbeu yesame)

Mafambiro:

Kana ukashandisa shizha guru rimwe chete, rongedze kuitira kuti mbabvu yacho ive yakachinjika. (Kana ukashandisa mashizha maviri madiki, shandisa kamumvuri ku "kunama" mativi awo pamwechete. Mashizha anofanirwa kupindirana ne 2 inches.) Paridza hummus zvakaenzana pamusoro pechikamu chetatu cheshizha, uchisiya 2-inch muganhu wakakomberedza. Pamusoro pamwe nezvinomera uye tofu, uye kusasa za'atar pamusoro. Vhura mativi emashizha mukati kutarisana nepakati. Bvisa shizha kubva kwauri sezvaungangoita burrito, uchiita shuwa yekupinza mativi mukati paunenge uchikunguruka. Putira zvakasimba muhuputi hwepurasitiki uye mufiriji kwemaawa makumi maviri nemana.

Salmon Yogurt Kuputira

Inoshanda: 1

Zvisungo:

1/2 mukombe shredded karoti

2 ounces (inenge 1/2 kapu) salmon yemusango, yakabikwa

1/4 mukombe yakaderera-mafuta echiGreek yogati

1/4 teaspoon inosvuta Spanish paprika

Munyu

Mhiripiri

1 hombe Swiss chard shizha

1/4 avocado, yakatetepa

Mafambiro:

Muchidimbu chiduku chinosanganisa, sanganisira karoti, salmon, yogurt, uye paprika, kusanganisa zvakanaka. Kuravira munyu uye mhiripiri. Ronga Swiss chard leaf nembabvu ichimhanya yakatambarara. Spoon salmon musanganiswa pazasi chikamu chimwe muzvitatu cheshizha, kuve nechokwadi kuti pane 1-inch muganhu kumativi ose. Pamusoro neavocado zvimedu. Peta mativi eshizha mukati akananga pakati. Bvisa shizha kubva kwauri sezvaungangoita burrito, uchiita shuwa yekupinza mativi mukati paunenge uchikunguruka. Putira zvakasimba muhuputi hwepurasitiki uye mufiriji kwemaawa makumi maviri nemana.

Ongororo ye