Sangweji ya veggie yopanda nyamayi imadzazidwa ndi zotsekemera zonunkhira zokoma zowonongeka, ziphuphu zazing'ono zowonongeka, zozizira zozizira, zonunkhira zonunkhira ndi tangy cilantro ndi chive yogu yokhala pakati pa magawo awiri a mkate wambiri.
Simukukonda yogurt ya greek? Sakanizani yogulitini yogurt yogwiritsa ntchito tchizi kapena tchizi. Mukufuna puloteni pang'ono? Yesani kuwonjezera kuwonjezera nkhuku zowonongeka kapena zakumwa zotsekemera zotsalira - zonse zomwe mungasankhe zingakhale bwino pamodzi ndi zosakaniza kuchokera ku sangweji iyi.
Chimene Mufuna
- Kwa Butternut Squash:
- 3 steach masentimita atatu otchedwa squash steaks
- 1 tbsp. mafuta a azitona
- 1/4 tsp. mchere
- Kwa Chive Cilantro Yogurt Kufalikira:
- 2 tbsp. chikiti chachigreek
- Phulani madzi a mandimu
- 1/2 tsp. chives (odulidwa)
- 1/2 tsp. cilantro (odulidwa)
- 1 kutsuka shuga
- Sandwich:
- Magawo awiri a mkate wa multigrain
- 2 tbsp. zimamera
- 3 zotsekemera zowonjezera zowonjezera
- 1 tbsp. mapepala a beet
- 2 tbsp. zimamera
- 1/2 peyala
Momwe Mungapangire Izo
KUYAMBIRA BUTTERNUT SQUASH ---
- Chotsani uvuni ku madigiri 400. Sambani mafuta otchedwa squash steaks ndi mafuta ndi kuwaza mchere. Ikani pa kudzoza kuphika pepala ndikuphika mpaka wachifundo pamene akubaya ndi mphanda. Khalani pambali.
CHINENERO CHOPHUNZIRA CHIYAMBIRI
- Whisk pamodzi yogagi ya yogreek, mandimu ndi shuga. Onjezerani nkhuku zophikidwa ndi cilantro ndipo mukhale pansi kwa mphindi 15 musanagwiritse ntchito.
--- KWA THE SANDWICH ---
- Gulu lopweteka ndi kuswa theka la avokosi mu hafu imodzi ndikugunda ndi mchere. Onjetsani beets, zikumera, mphepo yamagetsi yamphepete. Pamalo ena a mkate wofufumitsa, sungani 1/2 tbsp ya kufaka yogurt yogurt ndi kuika pamwamba pa sangweji. Tumikirani.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1000 |
| Mafuta Onse | 37 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 22 g |
| Cholesterol | 12 mg |
| Sodium | 970 mg |
| Zakudya | 163 g |
| Matenda a Zakudya | 28 g |
| Mapuloteni | 26 g |