Raadi qadar jajab aan caadi ahayn ama isku day inaad isticmaasho dalagyo tufaax ah oo tufaax ah (nasiib kugu ah, haddii ay sidaas tahay!). Isku day inaad si fudud u jajabiso jiiska tufaaxa.
U wac jiiska quraacda leh ee tufaaxa leh tufaax ama tufaax fudud iyo cheddar panini (farsamo ahaan, waa panino, ma ahan panini!), Sandwashadani waa dhadhan cad. Waa calyad sahlan oo kaliya tufaax, jiis, iyo iniin khardal ah, laakiin waxaan u maleynayaa inaad ogaan doonto in carruurta iyo dadka waaweynba ay jecel yihiin hudheelkan qaboojiyaha ee la dubay.
Iyadoo wax ka yar 300 kaloori, sandwidhani sidoo kale si dhib yar ayaa u qalantaa fikrad qadada qadar-yar, laakiin hubso inaad daawato qadarka jiiska aad isticmaasho si aad u ilaaliso dufanka hoose iyo dufanka yar. Oo, ilaa iyo intaad isticmaashid rooti hadhuudh oo dhan, tani waxay sidoo kale tahay sanduuq badan, oo leh 18 grams oo borotiin ah. Waxay u fiican tahay khudradda (iyo carruurta khudradda!).
Cunto hilibka doofaarka ah ee cheddar panini oo qadarinaysa US Apple Association
Eeg sidoo kale: fikrado badan oo khudradeed oo cajiib ah
Waxa aad u Baahantahay
- 8 raashin rooti ah oo dhan
- 1/2 koob oo ah malab dufan oo dufan ah
- 2 tufaax, khafiif ah
- 8 oz. Dufanka yar-baruurta Cheddar, khafiif ah
Sida loo sameeyo
- Preheat saxda ah panini on kuleyl dhexdhexaad ah. Haddii aadan haysan saxaafadda Panini, waxaad isticmaali kartaa Xirfad aan Cabbiraad lahayn ama Goobta George Foreman.
- Si tartiib ah u faafay malab maydkeedu ka siman yahay maro kasta oo kibis ah. Shinni tufaax ah oo jajab ah iyo farmaajo ka badan 4 xabbadood oo rooti ah, adigoo isticmaalaya 1/2 apple iyo 2 wiqiyadood oo farmaajo ah ee sandwich kasta. Iskuday mid kasta oo leh xaleef ku hartay cuntada.
- Nadiifinta jilicsan ee jalwada leh ee lagu buufiyo buufinta. Iskuuji kalluun kasta 3 ilaa 5 daqiiqo ama ilaa jiis uu ka dhalaaley oo rooti uu ku dubay.
- Ka saar digsiga oo u ogolow inay wax yar qaboojiyaan kahor intaadan u adeegin.
Macluumaadka Nafaqada ee Cunnta:
Kaaliyeyaasha: 280
Dufanka oo dhan: 6g
Dufanka la raagay: 2.5g
Calories ka baruurta: 190
Protein: 18g
Carbohydrates: 43g
Kolestarool: 10mg
Cuntada Fiber: 12g
Sodium: 570mg