Satisfè Salad

Kontan

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Premye a, salad pa ta dwe rlege nan vèt pre-manje oswa manje midi ki ba-kal. Dezyèmman, leti pa obligatwa. Lanse ansanm rapèl antye grenn karb, pwoteyin-wo kalite ak yon varyete de legim, epi ou te gen yon sèl nourisan, manje ki satisfè. Menm yon baz vèt (nenpòt leti oswa sòs salad melanje) ka jazzed moute ak pwa nan bwat, legim ak fwi, melanje gra chou, poul kwit ak kodenn, rès vyann bèf ak vyann kochon, somon nan bwat, ton, krab ak kribich, soya pepperoni, ze difisil-bouyi, fwomaj ki gen anpil grès, fwi sèk ak nwa. Add remèd fèy fre ak sèk ak epis santi bon, epi ou voye gou soaring.

Out-of-bwat la Salad grenn

Depi pifò melanje grenn antye sou etajè yo vann ak pake séchage plen sèl, sèvi ak mwatye pake a; oswa lanse li epi sèvi ak remèd fèy fre ak epis santi bon sèk olye. Lè yon melanj mande pou bè oswa magarin, ranplase lwil oliv oswa lwil kanola.

Melanj salad ble Taboule (Pre lès)

Add a 1 tas melanje prepare: 1/2 tas blan (cannellini) pwa, 1/3 tas chak tomat koupe ak pwa vèt, 1 gwo kiyè chak ji sitwon ak fri fwomaj feta, 1/2 ti kiyè origan sèk. 373 kalori, 10% grès (4 g; 2.5 g satire), 70% glusid (65 g), 20% pwoteyin (19 g), 17 g fib.

> Brown & Rice Rice Melanje ak Chanpiyon (Rice Siksè)

Sèvi ak mwatye pake séchage a. Add a 1 tas melanje prepare: 1/2 tas chak tete poul prekwit ak bwokoli florèt, 1 koupe kawòt, 1 gwo kiyè vinèg balzamik, 2 ti kiyè luil koupe pèsi fre. 348 kalori, 8% grès (3 g; 0.5 g satire), 65% glusid (56.6 g), 27% pwoteyin (23.5 g), 7 g fib.

Kasha & Bow Ties (Wolff a)

Add a 1 tas melanje prepare: 1/3 tas chak pwa lima ti bebe ak rache tomat, 1 gwo kiyè chak koupe pèsi fre ak griye parmesan. 369 kalori, 8% grès (3.2 g; 1 g satire), 75% glusid (69 g), 17% pwoteyin (16 g), 7 g fib.

Quick-kwit manje lòj

Ajoute nan 1 tas lòj kwit: 1/2 tas pwa vèt, 1/4 tas chak mayi ak zonyon wouj mens, 1 gwo kiyè vinèg diven wouj, 1 ti kiyè Dill fre koupe. 240 kalori, 5% grès (1.3 g; 0 g satire), 83% glusid (50 g), 12% pwoteyin (7 g), 9 g fib.

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