I-Veggie Sandwich ene-Butternut Squash + I-Beet Pickled

Lesi sandwich esingenakusihlwa esingenakusihlwa sithwala ama-steaks esiphundu ama-butternut agwetshiwe, amahlumela abomvu, ama-beet aqoshiwe, ama-avocado e-tangy kanye ne-chive e-yogang ejwayele ukusabalala phakathi kwezingcezu ezimbili zesinkwa se-multigrain esinesisindo.

Awuthandi i-yogurt yogurt? Shintsha i-chive cilantro yogurt isakazelele ezinye ze-goat crumbled noma ezinye zama-cheese. Ufuna amaprotheni amancane? Zama ukungeza ukwengeza izinkukhu zokubhola noma izinyosi eziphuziwe, okubili okukhethwa kuzo kuzobambisana ngokugcwele nezithako ezivela kule sandwich.

Okuzokwenza

• Ku-Butternut Squash:
• Ama-steaks angu-3 intshi ye-butternut
• 1 tbsp. Amafutha e-Olive
• 1/4 tsp. usawoti
• Ukusabalalisa kwe-Chive Cilantro Yogurt:
• 2 tbsp. i-yogurt yogurt
• Shisha ijusi lemon
• 1/2 tsp. i-chives (eqoshiwe)
• 1/2 tsp. cilantro (oqoshiwe)
• 1 ushukela ushukela
• NgeSandwich:
• 2 izingcezu zesinkwa se-multigrain
• 2 tbsp. amahlumela
• 3 steaks ophekwe ama-steash steaks
• 1 tbsp. izinhlamvu ze-beet ezifakwe ekhekhe
• 2 tbsp. amahlumela
• I-avocado ye-1/2

Indlela Yokwenza

--- FOR THE BUTTERNUT SQUASH ---

1. Hlangisa i-oven ukuya kuma-degree angu-400. Geza ama-squash e-butternut ngamafutha omnqumo bese ufafaza usawoti. Beka ebhodini lokubhaka lokugcoba bese ubhaka kuze kube yilapho ithenda lihlatshwa ngemfoloko. Beka eceleni.

--- FOR THE YIVE YIVE YOGURT ---

1. Hlanganisa i-yogurt yesiGreek, ijusi kalamula kanye noshukela. Engeza i-chives eqoshiwe ne-cilantro bese uvumela ukuhlala okungenani imizuzu engu-15 ngaphambi kokusebenzisa.

--- FOR THE SANDWICH ---

1. Ugqoke ubhontshisi bese uphonsa isigamu se-avocado ibe yingxenye eyodwa bese uyishaya ngosawoti. Engeza ama-beet, amahlumela, ama-squash ama-butternut. Ngomunye ucezu lwesinkwa esinesinkwa, gcoba i-1/2 tbsp yokusakazwa kwe-chive cilantro yogurt bese ubeka phezulu kwesangweji. Khonza.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	1000
Inani lamafutha	37 g
I-Fat egcwele	7 g
I-Fat Unsaturated	22 g
I-cholesterol	12 mg
I-sodium	970 mg
Ama-carbohydrate	163 g
I-Fiber Dietary	28 g
Amaphrotheni	26 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)