Izonka eziphilileyo zeMeditera ukuze Unelise iminqweno yakho yePizza

Umxholo

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Ngubani olungiselela ubusuku be-pizza? Ezi zonka zaseMeditera ziyonelisa ukufuna kwakho ipitsa, ususe yonke igrisi. Kwaye balungile kwimizuzu engama-20 iflethi. (Nazi ezinye ezisibhozo iindlela ezizezinye zepizza esempilweni.)

Yenziwe ngeentliziyo ze-artichoke, i-avocado, kunye neetumato zetsheri, ezi pizza ziyisicaba kwimveliso. Kwaye endaweni yokubiza i-marinara endala, iresiphi ibonisa i-pesto eyenziwe ngeembotyi ezimhlophe, isipinashi somntwana, i-almonds, i-basil, i-touch yeoli yeoli, amanzi, ityuwa yolwandle kunye nepepper. (Uyayithanda i-pesto? Jonga ezi ndlela zokupheka.) Yiphakamise nge-feta encinci (okanye hayi! imnandi ngaphandle kwayo, nayo), kwaye ulungele.

IiPizza zeMeditera zeFlatbread kunye neWhite Bean Spinatshi Pesto

Upha i-3 yokutya / i-6 ye-appetizer

Izithako

• Iziqwenga ezi-3 zesonka okanye i-naan (malunga ne-78g nganye)
• I-2/3 yekomityi yeembotyi ze-cannellini, okanye ezinye iimbotyi ezimhlophe, zikhutshwe kwaye zihlanjwe
• Iikomityi ezi-2 zigcwele ispinatshi somntwana
• Icephe eli-1 leoli yeoli yomnquma
• 1/4 indebe yealmondi yendalo
• Ikomityi ye-1/4 indebe entsha yamagqabi e-basil, aqwengwe
• 2 amacephe amanzi
• I-1/4 ithisipuni yetyuwa yolwandle, kunye nokunye ukufafaza
• 1/8 ithisipuni ipepile
• I-1/2 yekomityi yekomityi yetamatisi
• 1/2 indebe marinated artichoke iintliziyo
• I-1/2 yeavokhado ephakathi
• 1/4 itswele elincinci elibomvu
• Ii-ounces ezimbini zadlula i-feta cheese kunye nemifuno yeMeditera

Imikhombandlela

1. Preheat oven ukuya kwi 350°F. Beka isonka sepita kwiphepha lokubhaka.
2. Ukwenza imbotyi emhlophe isipinatshi pesto: Hlanganisa iimbotyi ezimhlophe, ispinatshi somntwana, iiamangile, ioyile yeoyile, ibasil, amanzi, ityuwa yolwandle, kunye nepepile kumqhubekekisi wokutya. Pulse kude kube ngokugqibeleleyo. Sebenzisa i-spoon ukuze udibanise i-pesto kwi-flatbread nganye.
3. Hlisa iitamatisi ze-cherry, usike iintliziyo ze-artichoke, kwaye unciphise i-avocado kunye ne-anyanisi ebomvu. Lungisa ngokulinganayo kwiipizza.
4. Nciphisa i-feta ngokuqhekeka ngokulinganayo kwisonka ngasinye. Gqibezela ii-pizza ngokuchukumisa ityuwa yolwandle entle.
5. Bhaka i-flatbreads imizuzu eyi-10, okanye kude kube isonka se-pita silula. Vumela ukupholisa kancinci ngaphambi kokusebenzisa i-pizza cutter ukusika isonka esisicaba sibe ngamacwecwe ama-4 nganye.

Amanqaku ezondlo kwizilayi ezi-4/1 isonka esisicaba: i-calories ezingama-450, i-19g yeoli, i-4g i-fat fat, i-57g carbs, i-9g fiber, i-3g iswekile, i-17g protein

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