U-Rip Esselstyn, umbhali we- The Engine 2 Diet ubiza lokhu iresiphi ngokuthi "I-Wonderful Sandwich Wrap Wrap" futhi uthi, "Isiteshi sethu 2 siwine umncintiswano we-Healthy Wagon Wase-Austin yoMlilo ka-2003 kanye nalesi sigqoko sezempilo esihlwaya nesidlo sakusihlwa. kufaka ochwepheshe abathathu-ochwepheshe bezeMpilo yoMnyango wezeMlilo, ongummeli waseMelika Heart Association, kanye nelungu loMkhandlu kaMeya wePhysical Fitness. "
Le bean ebomvu kanye ne-vegan ebhontshisi kanye ne-hummus sandwich egoqa iresiphi iphinde ibhalwe ngemvume evela ku-The Engine 2 Diet, nguRip Esselstyn.
Bheka futhi: Injini 2 Ukudla Ngaphambi nangemva kwe-Weight Loss Photos
Okuzokwenza
- 1 anyanisi, oqoshiwe
- 1 pepper bell, seeded futhi oqoshiwe
- Ama-ounces ama-4 alayishiwe amakhowe
- ½ kungakhona kokumbila, kuhlanjululwe futhi kukhishwe
- Ama-ounces ayi-8 aphuziwe i-bell pepper hummus (noma i-1 indebe eyenziwe)
- 2 amahlamvu amaningi okusanhlamvu
- ½ kungabhontshisi omnyama, kuhlanjululwe futhi kukhishwe
- 1 i-poblano pepper eqoshiwe, uthathe imichilo
- ½ iphakheji isipinashi esisha
Indlela Yokwenza
I-oven yangaphambi kokushisa kuya kuma-degree angu-450.
Sungula i-anyanisi kuze kube yilapho eguquguqukayo. Engeza i-pepper bell bese upheka imizuzu engu-2-3. Engeza amakhowe kanye nommbila.
Spread ungqimba we-hummus ekugobeni. Engeza imifino, ubhontshisi, ama-poblano strips, nesipinashi esisha. Roll into burrito.
Beka ebhodini lokubhaka, ubheke phansi, bese ubhaka amahora angu-8-10. Khonza ukugoqa okufudumele, futhi phezulu nge- guacamole ne-salsa.
Yenza i-sandwich yesibili ifakwe.
Ukushintsha:
Faka enye into encane yokukhipha ama-chilies aluhlaza kule pepper entsha ye-poblano.
Iphrintiwe ngemvume evela ku- The Engine 2 Diet , nguRip Esselstyn
Ulwazi lomsoco:
Ukugoqa ngayinye kunikeza cishe:
Ama-calories: 293, ama-calories avela ku-Fat: 79
Inani Lansuku zonke:
I-Total Fat: 8.8g, 14%, i-Fat egcwele: 1.0g, 5%
I-cholesterol: 0mg, 0%
I-sodium: 367mg, 15%
Ingqikithi yama-carbohydrate: 42.8g, 14%
I-Fiber Dietary: 10.5g, 42%
Amaprotheni: 13.7g
I-Vitamin A 87%, i-Vitamin C 90%, i- Calcium 9%, i-Iron 24%
Njengama-sandwiches yemifino noma ukugoqa ama-sandwich? Nakhu okunye okumele uzame:
- Ukugoqa isangweji le-bean kanye ne-avocado
- I-tempeh yemifino kanye ne-kalamata i-sandwich yomnqumo
- I-sandwich isaladi ye-Chickpea ne-sweet pickle iyathokozisa
- Islaji yesitayela se-Vegetarian
- I-Vegan "i-cheese" ejoyiwe nebhethoni yemifino
- Injini 2 yokudla imifino kanye ne-hummus
- I-Swiss chard kanye noshizi isembozo sesitshalo semifino
- Okunye okungcono kakhulu kweminye imifino yemifino yemifino yokudla