Salad Tuna Pasta bụ potluck na picnic kpochapụwo, nke a na-ebute egwuregwu ahụ na mgbakwunye nke crisp blanched broccoli, tomato cherry tomato, oliv na scallions. Ụdị nri a, otu efere dị mma maka nri abalị na-eme enyi na-ehi ụra n'abalị abalị, ma ọ bụ maka ịba nri ehihie.
Atụmatụ: Tuna na Mayo magburu onwe ha, ya mere, ọ bụrụ na ị na-ezipụ nke a iji rụọ ọrụ ma ọ bụ ụlọ akwụkwọ, jide n'aka na ị ga-ebute salad refrigerated na thermos iji chebe ya n'enweghị ihe ọ bụla ruo mgbe nri ehihie. Na-ebuga ya na picnic ma ọ bụ potluck? A na-eji akụrụngwa akụrụngwa nke ọma na ọtụtụ ice packacks bụ nzọ dị mma.
Achọrọ ime ka uzommeputa dịkwuo mma? Gbalịa ịmepụta onyinye maka ọka wit dum. N'etiti veggies, tuna, na mgbakwasa, e nwere ọtụtụ ihe oriri na textures na efere iji nyere ndị ọhụrụ ọhụrụ ọka ọhụrụ aka ịmalite mgbanwe.
Ngbanwe: Ọ bụghị onye na-akwado ụdị ejiji ndị nwere ike iji? Kpao ya ma kpoo salad ya na ihe ndi ozo na-amanyeghi mmanu mmanu mmanu olive ma jiri ihe ozo di ocha mee ya. Oge na ose na ose na ose na-atụgharị ya na nnu nke oke nnu mmiri, ma ọ bụrụ na achọrọ ya.
Mee ya nri: Na-atụ anya na nri ehihie a site na ijikọta ihe oriri tuna a na-atọ ụtọ. Avocado, Obi nke Nkwụ, Edamame & Za'atar Salad na- eme ka nnukwu nkwado. Iced tea na strawberries ọhụrụ na-aga na-aga-kwa, oke.
Edited by Miri Rotkovitz
Ihe Ị Ga-achọ
- Maka Salad:
- 8 ounces / 227 g. efere (rotini ma ọ bụ fusilli [corkscrew])
- 2 iko broccoli (ọhụrụ, obere florets)
- 2 mkpọ / 10 ounces tuna (mmiri juru, drained)
- 1 cup tomato (udara ma ọ bụ greepu, halved)
- 3/4 cup olive (sliced nwa ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ)
- 3 scallions (ọcha na ọkụ akwụkwọ ndụ akwụkwọ ndụ naanị akụkụ, sliced n'ime agba gburugburu)
- Mgbakwasa:
- 1/2 iko / 115 ml. Mayonezi (mgbe niile ma ọ bụ obere abụba)
- 1/4 iko / 60 ml. mmanụ olive
- 1 tablespoon mmanya ọcha (ma ọ bụ osikapa mmanya)
- Nhọrọ: 1 teaspoon Dijon mọstad
- 1/2 teaspoon nnu
- 1/8 teaspoon ose oji
Otu esi eme ya
1. Nri nri dịka ntụziaka ngwugwu. Maka oge ikpeazụ nke nri, tinye broccoli florets. Dicha noodles na broccoli. Gbanyụọ ozugbo n'okpuru mmiri na-asọ oyi nke ọma na igbapu nke ọma.
2. Na nnukwu nnukwu efere, jikọta pasta na broccoli na tuna, tomato, mkpụrụ oliv, na ọkpụkpụ.
3. Na obere efere, jikọta Mayonezi, mmanụ olive, mmanya mmanya, mọstad (ma ọ bụrụ na ị na-eji ya), nnu na ose. Kpoo na whisk maka ihe mgbakwasa agwa.
4. Tupu ị na-eje ozi, wụsara uwe na-edozi saịta-pasta ma jikọta ya nke ọma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 463 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 29 mg |
| Sodium | 369 mg |
| Carbohydrates | 34 g |
| Fri nri | 4 g |
| Protein | 19 g |