Izi High-CHIKWANGWANI Falafel Bowl Amapanga Chakudya Chokhutiritsa cha Mediterranean

Zamkati

• Zowonongeka za Falafel Bowl
• Onaninso za

Ndikosavuta kumangirira pazinthu zonse zomwe muyenera kuzidula kapena kuzichepetsa mukafuna kuchepetsa thupi, koma kuyang'ana kwambiri zomwe muyenera kuchita.onjezani ku zakudya zanu zingakhale zamphamvu.

Mosasamala zomwe mukufuna kuchepa, pali chinthu chimodzi chomwe muyenera kuwonjezera pazakudya zanu: CHIKWANGWANI.

Zida zamankhwala ndizofunikira pakudya m'mimba, kasamalidwe ka shuga m'magazi, thanzi la mtima, komanso kuchepa thupi (fiber imatenga malo m'mimba, kukuthandizani kuti mukhale okhuta). Malangizo apatsiku ndi lero ndi magalamu 25 mpaka 35, koma anthu ambiri amavutika kuti akwaniritse cholingachi. (Zokhudzana: Kafukufuku Akusonyeza Kuti Zakudya Zam'madzi Zomwe Zili Zambiri Mu Fibre Ndiwo Mfungulo Yamoyo Wathanzi)

Chimodzi mwazifukwa zomwe zakudya zopangidwa ndi mbewu zimaganiziridwa kuti zimapindulitsa thanzi lathunthu ndizambiri zomwe zili ndi fiber. Zipatso, ndiwo zamasamba, mtedza, mbewu, nyemba, ndi mbewu zonse ndizomwe zimayambitsa ulusi. (Zokhudzana: Zakudya Zotengera Zomera Zomwe Aliyense Ayenera Kudziwa)

Chinsinsi chouziridwa ndi falafel ndi njira yokoma, yosavuta yokuthandizani kukwaniritsa zosowa zanu, ndipo zimatenga mphindi zosachepera 30 kuti mupange!

Zowonongeka za Falafel Bowl

Amatumikira 2

Zosakaniza

Kwa crispy nandolo:

• 1 15 oz akhoza nkhuku, kutsukidwa ndikuyesedwa
• Supuni 1 ya maolivi
• 1/4 supuni ya supuni paprika, chitowe, ndi adyo mchere
• Dash la mchere wa m'nyanja

Msuzi wa kolifulawa wosakaniza:

• Supuni 1 ya mafuta a azitona
• Madzi a mandimu
• 1 chikho finely akanadulidwa parsley
• 2 makapu ophika kolifulawa kapena broccoli
• Nyanja mchere ndi tsabola kulawa
• 2 makapu mwana kale kapena masamba ena
• 1 chikho chodulidwa chitumbuwa tomato
• Zokongoletsera zosankha: feta cheese, hummus kapena tzatziki

Mayendedwe

1. Chotsani uvuni ku madigiri 400 F.
2. Sambani ndi kuuma nsawawa ndikuponya mafuta ndi mafuta onunkhira (mwachitsanzo. Ufa wa adyo, mchere, tsabola, chitowe, paprika).
3. Bzalani nandolo pa pepala lophika ndikuwotchera pa 400 kwa mphindi 20 mpaka 25 kapena mpaka crispy. Sambani kangapo kuti musamangidwe komanso kuwotcha. Khalani pambali.
4. Pakadali pano, mu skillet wamkulu, mafuta a maolivi otentha a mpunga wa kolifulawa. Onjezerani kolifulawa wonunkhira ndikuyambitsa mpaka itayamba kufewa. Onjezerani masamba ndi tomato. Kuphika mpaka masamba asungunuke pang'ono. Pindani mu parsley. Chotsani kutentha ndikufinya mu mandimu. Khalani pambali.
5. Gawani kolifulawa wa mpunga pakati pa mbale ziwiri. Mbale zapamwamba zokhala ndi nsawawa zokoma. Kongoletsani ndi feta, hummus, ndi/kapena tzatziki.

Zakudya zopatsa thanzi za mbale imodzi yokhala ndi supuni 2 feta ndi supuni 2 za hummus: Ma calories 385, mafuta 15g (3g saturated, 9g monounsaturated, 3g polyunsaturated), 46g mafuta onse, 14g fiber, 16g protein, 500mg sodium, 142% vitamini C, 50% folate, 152% vitamini A, 27% magnesium, 19% potaziyamu

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