I-protein dip eneqanda, i-tuna kanye noshizi we-cottage

Uma ufuna iresiphi elula nesheshayo eneprotheyini eyengeziwe, nansi. i-protein dip ene-tuna, iqanda kanye noshizi we-cottage Uzoyithanda. I-creamy, inambitheka kahle, futhi ilungele ukudla okulula okunempilo, ukugcwalisa isandwich, noma isidlo sakusihlwa esilula ne-toast noma ama-crudité.

Ukuhlanganiswa kwe iqanda elibilisiwe, i-tuna yemvelo, i-yogurt yamaGreki kanye noshizi we-cottage Idala ukuthungwa okubushelelezi ngezingcezu ezincane ezinezela umzimba kanye nobuntu. I-mayonnaise elula iyinika ukuthinta okuvamile (futhi ngamakhalori ambalwa kakhulu) okukhumbuza isaladi yamazambane noma i-tuna dip yendabuko, kodwa enephrofayili elinganiselayo.

Kuhle ukuyigcina efrijini futhi uyisebenzise noma nini lapho udinga okuthile okusheshayo, okugcwele, nokunongiwe. Ngaphezu kwalokho, ungayishintsha kalula ngezinongo, i-mustard, i-lemon, noma ngisho nokushisa okuncane uma ufuna ukuyishintsha ngokwakho.

Isisekelo esinempilo ozosiphinda ngokuqinisekile ngaphezu kwesisodwa!

I-protein dip eneqanda, i-tuna kanye noshizi we-cottage

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Le diphu ye-tuna neqanda ecebile ngamaprotheni i-creamy, ilinganisela kahle, futhi isebenziseka ngezindlela eziningi. Ungayikhonza ne-toast, ama-crackers, izinti ze-carrot kanye ne-cucumber, noma uyisebenzise njengokugcwalisa ama-wraps nama-sandwich anempilo. Kuyindlela yokugcwalisa enamaprotheni amaningi, efanelekile ukuyigcina efrijini isonto lonke.

• U-Irene Arcas

• Uhlobo lweresiphi: izithambisi
• Amakhalori: 125
• Izinkonzo: 2

• Isikhathi sokupheka: 15M
• Isikhathi esiphelele: 15M

Izithako

• Amaqanda ama-2 abilisiwe
• Ithini elilodwa le-tuna yemvelo (ekhishwe amanzi kahle)
• 100 g we-cottage shizi
• 80 g yogurt ecacile yamaGrikhi
• Izipuni ezimbili zemayonnaise elula
• Ijusi lengxenye kalamula
• Usawoti ukunambitha
• Pepper ukunambitha
• Ama-chives aqoshiwe amasha (okuhlobisa)

Ukulungiselela

1. Sifaka amaqanda aphekiwe esitsheni bese siwaxuba imizuzwana emi-3/isivinini esingu-4.

2. Sikhuhle izinhlangothi zesitsha futhi sengeza i-tuna ekhishwe amanzi kahle, ushizi wekotishi, ulamula, usawoti, upelepele, iyogathi yamaGreki, kanye nemayonnaise elula.

   Siyaxuba 10 isekhondi/isivinini 3.

3. Siyiphakela esitsheni bese sihlobisa ngama-chives asanda kuqotshwa phezulu.

   Sincoma ukuthi uyivumele ihlale esiqandisini okungenani imizuzu engama-30 ukuze ukunambitheka kwayo kuhlangane kangcono.