Yiwanu sandwich laisi eranko ti a ti sọ pẹlu awọn ayọ oyinbo ti o gbẹ, butternut squash steaks, awọn ọmọ ti nran awọn ọmọde, briny pickled beets, ipara avocado ati tangy cilantro ati chive ti wa ni ilo wara ti o wa laarin awọn ege meji ti akara multigrain toasted.
Ma ṣe fẹ Gramu wara? Swap jade yogurt chive cilantro tan fun diẹ ninu awọn koriko ewúrẹ koriko tabi diẹ ninu awọn warankasi feta. Ṣe afẹfẹ diẹ diẹ ẹ sii amuaradagba? Gbiyanju lati fi kun adie ti adẹtẹ titun tabi ti ara koruki ti a mu - awọn aṣayan mejeji yoo dara pọ pẹlu awọn eroja lati ipilẹ ounjẹ yii.
Ohun ti O nilo
- Fun Squash Butternut:
- 3 idaji-inch butternut squash steaks
- 1 tbsp. epo olifi
- 1/4 tsp. iyo
- Fun awọn Chive Cilantro wara Tan:
- 2 tbsp. Giriki Wara
- Sisan awọn eso lẹmọọn oyinbo
- 1/2 tsp. chives (ge)
- 1/2 tsp. cilantro (ge)
- 1 pin suga
- Fun Sandwich:
- 2 ege akara ti multigrain
- 2 tbsp. awọn sprouts
- 3 jinna butternut squash steaks
- 1 tbsp. yan awọn eerun oyinbo ti o yan
- 2 tbsp. awọn sprouts
- 1/2 piha oyinbo
Bawo ni lati Ṣe O
--- FUN AWỌN ỌBA BUTTERNUT ---
- Ṣiye adiro si iwọn 400. Fẹlẹ ṣugbọn butternut elegede steaks pẹlu epo olifi ki o si wọn pẹlu iyọ. Gbe ibi ti o yan greased ati beki titi tutu nigbati a gun pẹlu orita. Gbe segbe.
--- FUN AWON ỌRỌ ỌRỌ NI AWỌN ỌRỌ ---
- Whisk pẹlu Grack yogurt, lẹmọọn oje ati gaari. Fi awọn chives ati cilantro kun ati ki o jẹ ki o joko fun o kere 15 iṣẹju ṣaaju lilo.
--- Fun SANDWICH ---
- Tún bun ati ki o fọ idaji idaabobo kan sinu idaji kan ki o si kọlu pẹlu pin ti iyọ. Fi awọn beets, sprouts, butternut squash steaks. Lori apa miiran ti akara ti a fi omi ṣan, pa lori 1/2 tbsp ti chive cilantro wara ti tan ati gbe lori oke ti sandwich. Sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 1000 |
| Ọra pupọ | 37 g |
| Ọra ti a lopolopo | 7 g |
| Ọra ti a ko peye | 22 g |
| Cholesterol | 12 iwon miligiramu |
| Iṣuu soda | 970 iwon miligiramu |
| Awọn carbohydrates | 163 g |
| Fiber ti Dietary | 28 g |
| Amuaradagba | 26 g |