Lelikhukhamba, isalaji ne-avocado isaladi yintandokazi ehlobo, enamanzi futhi enomuncu, epholile. Ukhukhamba, utamatisi, i-avocado, ama-herbs amnandi ahlangene kanye no-anyanisi obomvu bayahlanzwa nge-vinaigrette ebhalsamu elula. Le recipe yenza isaladi ehlangothini ehlobo elihlukile elibhekwa kangcono embhede wemifino: isipinashi, iRoma, i-arugula yizo zonke izinketho ezinkulu. Ukhukhamba luhambisa amanzi (ngaphezu kwamaphesenti angu-95%), ukupholisa futhi ukulwa nokuvuvukala; ziqukethe amavithamini amaningi kanye namaminerali futhi zicebile nge-silika, enhle kakhulu ekuziphatheni nezicubu. Utamatisi yi-ultra-rich in vitamin C, i-beta-carotene, ne-lycopene, kanye nezinye ezinye izinhlobo eziningi zokulwa ne-antioxidants, zonke zazo ezihle kakhulu empilweni yempilo. I-avocado elwa nokuvuvukala idonswa ngamafutha azuzisayo kanye nama-carotenoids amaningi amangazayo, kuhlanganise ne-beta-carotene ne-lutein, kanye ne-fibre, amavithamini K-B nama-B. I-Basil i-antioxidant enamandla futhi ikholelwa ukuthi ine-anti-cancer kanye nezakhiwo ezilwa negciwane. Sicela uqiniseke ukuthi ukhetha ukhukhamba, ama-utamatisi nama-herbs okwenziwa yi-saladi, ngoba lezi zizonke ohlwini oluthile ezingcolile zezitshalo ezifuthiwe kakhulu. Ama-advocate nama-anyanisi ahloniphekile 15, ngakho-ke ngenkathi ngihlala ngisebenzisa umkhiqizo wezinto eziphilayo, lokhu akubi kakhulu. Siyayithanda le isaladi nge- Perfect Roast Chicken , nesidlo sezinkwa zokudla zasolwandle, noma njengengxenye yendidi yesaladi.
Okuzokwenza
- 4 Kirby noma 2 amaPukisi noma amanye amakhukhamba angenambewu, ahlungwe ngo-1/4 "ama-rounds
- 2 beefsteak noma 3 utamatisi amaplamu, uthathe wedges
- 1 I-Haas Avocado, ehlutshiwe, ekhonjiwe kanye neyizinhlamvu
- 1/2 anyanisi obomvu obomvu, oqoshiwe kakhulu omncane
- 1 indebe ye-basil, ama-mint noma amaqabunga e-cilantro, noma inhlanganisela yabathathu
- 1-2 wezipuni ngaphezulu amafutha omnqumo virgin
- 2 isipuni 2-3 iviniga balsamic
- Usawoti usawoti kanye ne-pepper esanda kutholakala ukunambitha
Indlela Yokwenza
- Beka ikhukhamba elisikiwe, i-tomato wedges, i-avocado, anyanisi osikiwe kanye namakhambi ndawonye esitsha esingenasinakha noma esilalini.
- Ukushayela ngamafutha omnqumo kanye noviniga obhalsamu kanye nenkathi nosawoti olwandle kanye nokugaya okuncane kwepelepele.
- Khonza masinyane, noma ulula kancane.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 220 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 102 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 5 g |