Nke a cucumber, tomato na ube oyibo salad bụ crunchy, kemmiri ihe na creamy, jụrụ okpomọkụ mmasị. A na-asa kporo cucumber, tomato, ube oyibo, agwakọta ihe ụtọ na-acha uhie uhie na balsamic vinaigrette. Ntụziaka a na - eme ka salad dị n'akụkụ okpomọkụ nke na - arụ ọrụ n'elu akwa nke elu: akwụkwọ nri, romaine, arugula bụ oke nhọrọ. Cucumbers dị nnọọ ọcha (karịa 95% mmiri), jụrụ oyi na mgbochi mkpali; ha nwere vitamin na mineral ndị bara ụba ma nwee ọgaranya na silica, nke kachasị mma maka anụ ahụ jikọtara na ntutu. Tomato bụ ọgaranya na vitamin C, beta-carotene, na lycopene, nakwa ọtụtụ antioxidants ndị ọzọ, ihe niile dị mma maka ahụike obi. Ngwurugwu nke mgbochi na-egbuke egbuke bụ ihe jupụtara n'ọbara bara uru na ihe dị ịtụnanya nke carotenoids, gụnyere beta-carotene na lutein, yana eriri, vitamin K na B vitamin. Basil bụ ihe na-esi ike na antioxidant ma kwenyere na ọ nwere ọrịa cancer na ọgwụ nje. Biko jide n'aka na ị na-ahọrọ cucumbers, tomato, na herbs maka salad a, dị ka ndị a niile dị na listi iri na abụọ nke ihe ọkụkụ a na-atụgharị. Avocados na eyịm na-adabere nke ọma na 15 dị ọcha, ya mere, mgbe m na-eji ihe ọkụkụ eme ihe, ndị a adịchaghị njọ. Anyị hụrụ salad a dị ọcha na Chicken , na nri dị mma na-eri nri, ma ọ bụ dịka akụkụ nke ihe ntanetị salad.
Ihe Ị Ga-achọ
- 4 Kirby ma ọ bụ 2 Persian ma ọ bụ ndị ọzọ cucumbersless seedless, sliced ke 1/4 "agba
- 2 beefsteak ma ọ bụ tomato 3 nke pọmrị, bee n'ime wedges
- 1 Haas Avocado, peeled, pitted na cubed
- 1/2 obere uhie yabasị, sliced dị nnọọ mkpa
- 1 basil basil, mint ma ọ bụ cilantro epupụta, ma ọ bụ otu nke atọ
- 1-2 tablespoons extra virgin olive oil
- 2-3 teaspoons balsamic mmanya
- Nnu mmiri na freshly ground ose nụrụ ụtọ
Otu esi eme ya
- Na-etinye sriiz kukumba, tomato wedges, ube oyibo, sliced yabasị na herbs ọnụ n'ime igwe anaghị agba ma ọ bụ nnukwu efere.
- Drizzle na mmanụ oliv na balsamic mmanya na oge ya na nnu nnu na ọtụtụ mpempe ose.
- Na-eje ozi ozugbo, ma ọ bụ jiri nwayọọ nwayọọ chilled.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 220 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 102 mg |
| Carbohydrates | 20 g |
| Fri nri | 7 g |
| Protein | 5 g |