Na -eju afọ Salads

Ndinaya

• Nyochaa maka

Na mbụ, a gaghị atụgharị salads na elu nri tupu eri nri ma ọ bụ nri ehihie dị obere. Nke abụọ, letus abụghị iwu. Gwakọta ndị na-ebuli elu carbohydrate nke ọka zuru oke, protein dị elu na ụdị veggies dị iche iche, ma ị nwetala otu nri na-edozi ahụ ma na-eju afọ. Ọbụlagodi isi nke elu (letus ọ bụla ma ọ bụ ngwakọta salad akpa) nwere ike jazzed ya na agwa mkpọ, veggies na mkpụrụ osisi, ngwakọta coleslaw shredded, ọkụkọ esiri esi nri na toki, anụ ehi na anụ ezi anụ ezi, salmon mkpọ, tuna, crab na oporo, soy. pepperoni, àkwá siri ike, chiiz belatara abụba, mkpụrụ osisi mịrị amị na mkpụrụ. Tinye ọhụrụ na nke a mịrị amị na ngwa nri, ị na-ezipụ ụtọ na-eto eto.

Salad ọka na-esighị na igbe

Ebe ọ bụ na a na-ere ọtụtụ ngwakọta ọka na shelf na ngwugwu ihe ụtọ jupụtara na nnu, jiri ọkara nke ngwugwu; ma ọ bụ tufuo ya ma were herbs ọhụrụ na ngwa nri a mịrị amị kama. Mgbe ngwakọta na -akpọ maka bọta ma ọ bụ margarine, dochie mmanụ olive ma ọ bụ mmanụ canola.

Ngwakọta Salad Wheat Salad (Near East)

Tinye na 1 iko agwakọtara: 1/2 iko agwa ọcha (cannellini), 1/3 iko tomato ọ bụla diced na peas akwụkwọ ndụ akwụkwọ ndụ, 1 tablespoon ihe ọ juiceụ lemonụ lemon ọ bụla na cheese feta, 1/2 teaspoon nke oregano a mịrị amị. Kalori 373, 10% abụba (4 g; 2.5 g juru eju), 70% carbs (65 g), protein 20% (19 g), eriri 17 g.

> Brown na osikapa ọhịa jikọtara ya na ero (osikapa na -aga nke ọma)

Jiri ọkara ngwungwu ihe ọingụ seasonụ. Tinye na 1 iko a kwadebere: 1/2 iko nke ọ bụla ọkụkọ ara na broccoli florets, 1 karọt diced, 1 tablespoon balsamic mmanya, 2 teaspoons chopped pasili ọhụrụ. 348 kcal, 8% abụba (3 g; 0.5 g juputara), 65% carbs (56.6 g), protein 27% (23.5 g), 7 g eriri.

Kasha & Bow Ties (nke Wolff)

Tinye na 1 iko kwadebere mix: 1/3 iko nke ọ bụla nwa lima agwa na diced tomato, 1 tablespoon ọ bụla chopped ọhụrụ pasili na grated Parmesan. 369 kcal, 8% abụba (3.2 g; 1 g juputara), 75% carbs (69 g), protein 17% (16 g), 7 g eriri.

Barley na-esi nri ngwa ngwa

Tinye na 1 iko ọka bali a mịrị amị: 1/2 iko agwa akwụkwọ ndụ akwụkwọ ndụ, 1/4 iko ọka ọ bụla na minced uhie yabasị, 1 tablespoon mmanya na -acha ọbara ọbara, 1 teaspoon chopped dil ọhụrụ. Kalori 240, abụba 5% (1.3 g; 0 g juru eju), 83% carbs (50 g), protein 12% (7 g), eriri 9g.

Nyochaa maka