Iwe unoedza kuisa mashizha pamwe chete kwekudya kwemasikati kana kudya kwemanheru? Wakambopinda mumatambudziko ekuwana soggy salad nenguva yawakagadzirira kuzvidya here? Kugadzirira sadhi yejasi yemasoni inogona kungova mhinduro kune dambudziko re soggy salad.
Nzira iyo mushure mekutakura iyi inonaka inotsika-calori cobb saladi ndeyokuisa kupfeka muzasi kwejasi. Zvadaro, unowedzera zvimwe zvinoshandiswa nemiti yakakura uye miviri yakakura zvakatevera uye unowedzera zvipembenene zvakanyanya (lettuce) kumusoro. Nenzira iyi, iwe haugumi nemucherechedza wilted lettuce wakanyudzwa mukupfeka kwemaawa.
Kuita iyi cobb saladi yeka-calorie version haireve kuti unofanira kusiya zvose zvinonaka zvinoshandiswa zvinogadzira cobb saladi. Asi, chengetedza zvikamu uye shandisa mazana emafuta mashoma ezvimwe zvidimbu zvehombhoji.
Zvamunoda
- 2 maspuniki
- mhandara yakawanda yemafuta
- 1 teaspoon red wine vhiniga
- 1/2 teaspoon dijon mardhi
- munyu uye pepper kuti tate
- 4 ounces boneless skinless kana chifu
- 1 1/2 makapu akadimbura romaine lettuce
- 1/4 mukombe cherry tomato
- 1 rakaoma yakabikwa egg, yakatswa
- 1/4 mashizha avocado, diced
- 1/2 ounce yakaderedzwa mafuta bhuru chesi inoputika
- 1 kubvarura kunoderedza mafuta ebhakoni, kubikwa uye kuputika
Nzira Yokuita Izvo
1. Kutanga, kubika mukaka wehuku. Isai chicken muchikwata chakakura chechiketi. Wedzera mvura yakakwana pane pani kuti uvhare kumusoro kwekoko, uye wedzera dash yemunyu kumvura. Itai mvura kumota, uye udzikise kupisa uye simmer kwemaminitsi gumi nemashanu, kana kusvika chika chibika zvakakwana kuburikidza uye hachisisiri pini. Bvisai chicken kubva pani, uye gadzirai huku neforogo mbiri.
Kuisa parutivi.
2. Kuti uchengetedze musadhi yako yemasadhi kubva pakuwana soggy, kurongeka kwaunoisa mishonga kana zvakakosha zvikuru. Kupfeka nguva dzose kunowedzera pasi. Saka, zvinotevera zvinonongedza mafuta emaorivhi, tsvuku yewaini yewaini, musadhi wesadhijoni, uye dash yemunyu uye pasi pepuru tsvuku mune chidyo chiduku ine whisk wecheka. Dururirai kupfekedza muzasi kweyadhi-quart yakachena mason jar.
3. Zvadaro, wedzisa muti wekrisiti. Nokuda kwechikamu chinotevera, wedzisai mukaka wakabikwa uye wakabikwa. Ikoko inotevera inofanira kunge yakaita sliced yakaoma eroi yakabikwa, uye pamusoro peiyo nzvimbo bluu chesi rinoputika. Zvadaro, onai avocado, uye pakupedzisira lettuce seyoyo yakakwirira.
4. Chengeta saladhi mufiriji kusvikira wakagadzirira kutakura (uye ona kuti mushandi wako haugoni kupfuurira pamakwara ako!) Paunenge uchigadzirira kudya saladhi yako, gwedeza iyo mubhokisi, uchinge wakadonha neforogo, uye unofara.
Inoshumira 1
Per Serving Calories 408, Fat 26 gramu, Pro 39 gm, Carbs 5 magamu
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 942 |
| Total Fat | 73 g |
| Saturated Fat | 17 g |
| Unsaturated Fat | 39 g |
| Cholesterol | 330 mg |
| Sodium | 932 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 18 g |
| Protein | 52 g |