Momwe mungapangire mbale ya "Tuna ndi Egg Sandwich"
2 zidutswa za mkate wa rye kuti ziume mu poto yokazinga. Dulani mazira, phwanya tuna ndi mphanda.
Ikani letesi, mazira ndi tuna pa chidutswa cha mkate 1. Nyengo ndi mchere ndi tsabola. Phimbani ndi chidutswa china ndikutumikira.
Zosakaniza za Chinsinsi "Sangweji ya tuna ndi mazira»:
- Mkate wakuda 70 gr
- 80 g tuna
- 1 dzira lowiritsa
- Green saladi 30 g
Mtengo wopatsa thanzi wa mbale "Sangweji ya tuna ndi mazira" (per magalamu 100):
Zikalori: 147.8 kcal.
Agologolo: 14.9 g
Mafuta: 4 g
Zakudya: 12.3 g
Chiwerengero cha servings: 1Zosakaniza ndi zopatsa mphamvu za Chinsinsi ” Tuna ndi mazira sangweji »
mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
mkate wa rye | 70 gr | 70 | 9.1 | 2.1 | 28 | 175 |
tuna watsopano | 80 ga | 80 | 18.4 | 0.8 | 0 | 80.8 |
dzira la chicken (hard-boiled) | 1 chidutswa | 55 | 7.1 | 6.38 | 0.44 | 88 |
saladi | 30 ga | 30 | 0.36 | 0.09 | 0.39 | 3.6 |
Total | 235 | 35 | 9.4 | 28.8 | 347.4 | |
1 ikupereka | 235 | 35 | 9.4 | 28.8 | 347.4 | |
magalamu 100 | 100 | 14.9 | 4 | 12.3 | 147.8 |