Izvi zvinogona kuva chikafu chekudya, asi hapana chekufungidzira.
Flavourful South Beach pasi turkey nyamaloaf inotora mukana mukuru wekunakidza kubva kune marata, marara, garlic, basil, oregano uye zucchini uye ine fiber-rich rich binder ye oatmeal. Mhuri yose inofarira nyama iyi yakawanda uye isina kujairika pamwe chete ne dieters.
Sezvo chikafu ichi chikadya kudya nyeredzi-yakanaka, chokwadi chikafu chikamu chekukwezva kwayo. Nekushanda, iyi turkey nyama yakasviba ine 188 makoriyori; 12 gramu eprotheni; 12 gramu ye carbohydrate; 10 gramu emafuta, kusanganisira ma gramu 3 emafuta akazara uye mamamiriyoni 39 eeklesterol; 2 gramu e fiber; uye 244 milligrams ye sodium.
Iyi kamukira inobva mubhuku rinonzi "The South Beach Diet" naDr. Arthur S. Agatston.
Zvamunoda
- 1 (6-ounce) haigoni-munyu-yakawedzerwa tomato paste
- 1/2 mukombe wakaoma waini tsvuku
- 1/2 mukombe mvura
- 1 clove garlic, minced
- 1/2 teaspoon yakaomeswa basil mashizha
- 1/4 teaspoon yakaoma oregano
- 1/4 teaspoon munyu
- 1 pound pasi turkey breast
- 1 cup oatmeal
- 1/4 kapu yemvura inotsiva egg
- 1/2 mukombe shredded zucchini
Nzira Yokuita Izvo
- Preheat oven kusvika 350.
- Gadzirai nyanya yemarato , waini tsvuku, mvura, garlic , basil , oregano uye munyu muhomwe duku.
- Uyai musanganiswa kusvika kumota uye kuderedza kupisa kusvika pasi.
- Simmer, yakafuridzirwa, kwemaminitsi gumi nemashanu uye iga.
- Gadzirai turkey, oatmeal, mukoko weii, zukini uye 1/2 mukombe wekusanganiswa kwematori muhari huru uye fungai zvakanaka.
- Isa iyi musanganiswa mukati mekusakanganiswa 8- ne 4-inch loaf pan pan uye maumbirwo nenzira ye meatloaf.
- Bika kwemaminitsi makumi mashanu uye urege kubvisa chero zvikwereti.
- Dururira 1/2 mukombe wekusara musanganisi wepamusoro pamusoro pechingwa uye gadzirira kwemaminitsi gumi nemashanu.
- Bvisa pane hovha yakashanda uye uchitonhora kwemaminitsi gumi musati wanyura.
- Shandisai musara mutsutso mutsva.
Kushumira mazano
Sezvo munhu mumwe chete mumhuri ari kufarira kudya uku nenzira yezvakanaka zvekudya, mapande acho anofanira kuratidza kufunganya kwakadaro.
Mvura yakasvibira yakawanda, broccoli kana chibage nechinguva chiduku chebhodhoro, nguva yakakodzera yemiriwo imwe neimwe, uye munyu uye pepper zvinowedzera kuvepa. Iyo dieter inogona kuva nezvinhu zviviri pataiti - iyo turkey nyamaloaf neayo oatmeal filler uye yakawanda yeviggies.
Kune umwe neumwe, hongu, chikamu chinoda carbs. Rice pilaf kana shanduro yakajeka - mucheka mutsvuku wakagadzirwa negoriki uye sauteed green eiii - zvose zviri zviviri zvakakwana kugadzirwa kwehutu nyama. Kana kuti muganhu wepepuru, tsvuku, mutsvuku uye wesango mupunga unowedzera kunakidza kunakidza nekugadzirwa kwekudya. Wedzera chimwe chinhu chitsva chechingwa chechingwa - zvichida dieter inogona kuva nechikamu chimwe chete - uye iwe une kudya kwemanheru uye kune utano hwakanaka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 141 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 36 mg |
| Sodium | 402 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 2 g |
| Protein | 13 g |