Nkhaka, phwetekere ndi kuchenjeza Saladi Ndi Balsamic ndi Herbe Vinaigrette

Nkhuka, phwetekere ndi saladi ya avocado ndi wokondedwa wokongola wa chilimwe. Nkhaka, tomato, avocado, zosakaniza zokoma zitsamba ndi anyezi wofiira amasambitsidwa ndi kuwala kwa basamitine. Chophimbachi chimapanga saladi yapadera ya chilimwe yomwe imatchulidwa bwino pa bedi: sipinachi, romaine, arugula ndizo zonse zomwe mungasankhe. Nkhaka ndi hydrating (madzi oposa 95%), ozizira ndi odana ndi kutupa; Zili ndi mavitamini ndi minerals ambiri ndipo zimakhala ndi sililika wambiri, zomwe zimakhala zabwino kwambiri zogonana ndi tsitsi. Tomato ndi olemera kwambiri a vitamini C, beta-carotene, ndi lycopene, komanso mankhwala ena ambiri a antioxidants, omwe ali abwino kwambiri kwa thanzi la mtima. Chotupa chotsutsana ndi zotupa chimakhudza mafuta ambiri opindulitsa komanso zodabwitsa za carotenoids, kuphatikizapo beta-carotene ndi lutein, komanso fiber, vitamini K ndi B mavitamini. Basil ndi wamphamvu kwambiri antioxidant ndipo amakhulupirira kuti ali ndi anti-khansa komanso anti-viral properties. Chonde onetsetsani kuti mukusankha nkhaka, tomato, ndi zitsamba za saladiyi, chifukwa zonsezi ndizomwe mumapezeka mndandanda wa mbewu zambiri. Mafupa ndi anyezi amatha bwino pa 15, choncho pamene ndimagwiritsa ntchito zokolola, izi sizing'onozing'ono. Timakonda saladi iyi ndi nkhuku Yoyera Yophika , ndi mbale yabwino yophika nsomba, kapena ngati gawo la mbale ya saladi.

Chimene Mufuna

• 4 Kirby kapena 2 Persian kapena ena omwe alibe nkhaka zopanda mbewu, amagawidwa mu 1/4 "kuzungulira
• 2 beefsteak kapena tomato 3 mavitamini, mutenge wedges
• 1 Haas Kuthamanga, peeled, pitted ndi cubed
• 1/2 wamng'ono wofiira anyezi, sliced ​​woonda kwambiri
• 1 chikho chimodzi, masamba kapena cilantro masamba, kapena osakaniza atatu
• 1-2 supuni yowonjezera namwali mafuta
• Supuni 2-3 tizilombo basamu
• Mchere wa mchere ndi tsabola watsopano pansi

Momwe Mungapangire Izo

1. Ikani nkhaka zamasamba, tomato wedges, avocado, sliced ​​anyezi ndi zitsamba pamodzi mu zosapanga kapena tebulo.
2. Kuthamanga mafuta ndi mafuta a vinyo wosasa komanso nyengo ndi mchere wa mchere komanso zingapo za tsabola.
3. Kutumikira mwamsanga, kapena kutenthedwa pang'ono.
   

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	220
Mafuta Onse	16 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	10 g
Cholesterol	0 mg
Sodium	102 mg
Zakudya	20 g
Matenda a Zakudya	7 g
Mapuloteni	5 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)