Rip Esselstyn, mlembi wa The Engine 2 Diet amachititsa kuti izi zitheke "Wopanga Wamphamvu Wonse Wamasamba Sandwich" ndipo akuti, "Sitimayi yathu yokhayo inagonjetsa msonkhano wa Austin Fire Department wa Healthy Wagon Contest, womwe uli ndi chakudya chopatsa thanzi komanso chokoma kwambiri. anaphatikizapo akatswiri atatu-Dipatimenti ya Moto yomwe ili katswiri wa zaumoyo wa m'nyumba, woimira m'dera la American Heart Association, ndi membala wa Mayor's Council for Physical Fitness. "
Msuzi wa nyemba wothira nyemba ndi mchere wa hummus wophimba chophimba amalembedwa ndi chilolezo kuchokera ku Engine Engine 2 Diet, ndi Rip Esselstyn.
Onaninso: Chojambulidwa 2 Chakudya Zisanayambe ndi Pambuyo Pa Kutayika Kwambiri Zithunzi
Chimene Mufuna
- Anyezi 1, odulidwa
- 1 tsabola ya belu, yodzala ndi kudulidwa
- 4 ma ounces osakaniza bowa
- ½ amatha kuchokera ku chimanga, kuchapidwa ndi kuthiridwa
- 8 ounces owotcha belu tsabola hummus (kapena 1 chikho chopanga)
- 2 lalikulu wraps wamba
- ½ akhoza nyemba zakuda, kuchapidwa ndi kuthiridwa
- 1 tsabola wofiira, wodula
- Phukusi ½ mwatsopano sipinachi
Momwe Mungapangire Izo
Kutentha kotentha kwa madigiri 450.
Sungunulani anyezi mpaka mutuluka. Onjezerani tsabola ya belu ndikuphika kwa mphindi 2-3. Onjezerani bowa ndi chimanga.
Kufalitsa mthunzi wa hummus pamutu. Onjezerani masamba, nyemba, mapepala a poblano, ndi sipinachi yatsopano. Pereka mu burrito.
Ikani pa pepala lophika, msoko pansi, ndipo yikani kwa mphindi 8-10. Kutumikira kukulunga kutentha, ndi pamwamba ndi guacamole ndi salsa.
Amapanga masangweji awiri wraps.
Kusiyanasiyana:
Khalani ndi kamodzi kakang'ono kamene mungatenge kasupe wobiriwira kwa tsabola watsopano.
Wosindikizidwa ndi chilolezo kuchokera ku The Engine 2 Diet , ndi Rip Esselstyn
Chidziwitso cha zakudya:
Kukulunga kulikonse kumapereka pafupifupi:
Malori: 293, Malori Ochokera ku Mafuta: 79
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 8.8g, 14%, Mafuta Okhutira: 1.0g, 5%
Cholesterol: 0mg, 0%
Sodium: 367mg, 15%
Zakudya Zonse: 42.8g, 14%
Matenda a Zakudya: 10.5g, 42%
Mapuloteni: 13.7g
Vitamini A 87%, Vitamini C 90%, Calcium 9%, Iron 24%
Monga masangweji a masamba kapena masangweji? Nazi ena ochuluka kuti ayese:
- Manga wokumba nyemba ndi nyemba
- Manga zamasamba tempeh ndi kalamata msuketi wa azitona
- Chikapu cha saladi cha Chickpea ndi chokoma chosangalatsa
- Msika wamasewera wamasamba
- Nkhumba zotsekedwa "tchizi" ndi nyama yankhumba
- Injini 2 Idyani zakudya zamasamba ndi zokondweretsa
- Swiss chard ndi tchizi masangweji a zamasamba
- Zambiri za masangweji a zamasamba ndi zamasamba kuyesa