Ngithanda ukudla kwaseMexico! It idumela lokuba ikhalori-cuisine esindayo, kodwa akudingeki kube ngaleyo ndlela. Funda ukuze uthole izindlela zokugubha uthando lwakho lweMexico ngaphandle kokuchitha ukudla kwakho! Nakhu okuyisihlanu okudingekayo okuphelele.
I-Guacamole engakapheli
Lokhu kudilika okunomsoco kucebile kuma-fatty acids monounsaturated (uhlobo oluhle lamafutha). I-Guacamole ivame ukwenza ama-avocade kanye nokunye okunye, okwenza ukuthi ama-khalori akhokhe ngokushesha, ikakhulukazi uma ungaqapheli izingxenye zakho.
Ngithole ukuthi ungakwazi ukwengeza izithako ezimbili eziyimfihlo-i-yogurt yesiGreki nama-peas oqoshiwe-ngokudla okunomsoco kanye nokudlala ku-flavour. Ngiphinde ngithanda ukuphambanisa i-guacamole yami nge-add-ins enhle, njengeyommbila nobhontshisi abamnyama.
Uncamela ukuthenga i-guacamole yakho? Ngingumfana omkhulu we-Guacamole Yonke. Uma uzijabulisa, zama i-flavour ekhangayo njenge-Chipotle Lime, i-Margarita, noma i-Sriracha. Uma uthola i-solo, thola enye ye-minis elawulwa ingxenye. I-Guacamole ngokuphelele yenza ngisho ne-guacamole ne-salsa, okuholela ekugcineni kwami okudingekayo.
I-Salsa
I-salsa iyimfundiso ehle kakhulu futhi isisekelo esiphelele empilweni yami. Ama-calories aphansi futhi anambitheka kakhulu, uhlale emukelwa ephathini! Futhi linikeza yonke into encane ye-flair yaseMexico. Spoon phezu inkukhu noma uzame esaladini sakho endaweni yokugqoka. Futhi, yebo, kuhle kakhulu nge-tortilla chips (kodwa hhayi nje noma yiziphi izindiza).
I-Baked (Not Fried) I-Tortilla Chips
Ama-Chips ahamba ngokusobala ekudleni kwamaMexico, kodwa ama-chips amaningi atholwa futhi alayishwa ngamakholori amafutha.
Ngenhlanhla, kunokuningi okukhethwa kukho okunempilo emashalofini kulezi zinsuku. Vele ufune igama elithi "wabhaka" emaphaketheni. Amanye amahle kakhulu? Izinhlobo nge-Guiltless Gourmet kanye ne-Tostitos Oven Baked Scoops. Noma i-DIY ngale ndlela elula yokuthi:
1. Hlanganisa i-oven ukuya kuma-degree angu-400.
2. Sika ama-tortillas amabili ama-inch ngesigamu.
Sika isigamu ngasinye sibe yizintathu ezintathu, okwezingqimba ezingu-12.
3. Phela kalula i-baking sheet nge-sprayless spray. Faka ama-triangles e-tortilla eduze kwekhasi. Vala ama-triangles nge-spray 1 ye-spray spray. Ukufafaza ngokulinganayo nge-1/8 tsp. usawoti.
4. Bhaka kuhhavini kuze kufike crispy, imizuzu engaba ngu-8, ugijima ngokucophelela cishe uhhafu ngesikhathi sokubhaka.
I-recipe yonke (ama-12 chips): ama-khalori angu-120, ama-3g amafutha (0g ahlala amanoni), i-sodium engu-312mg, ama-carb angu-22g, i-3g fiber, isishukela esingu-1g, i-1g amaprotheni
Quesadillas ekhanyisiwe
I-Quesadillas iyamnandi, kodwa noma yini egcwele ishizi ngokuvamile iphezulu khalori. Yingakho ngiyathanda ukwenza imibuzo yami ngokwami, ngisebenzisa ama-cheeses alula, ama-tortillas aphezulu (njengezinhlobo zeLa Tortilla Factory), nezinye izithako ezinempilo. Nansi indlela yokwenza i-gooey mushroom quesadilla enezingqikithi ezingaba ngu-200 kuphela:
1. Thatha isikhwama esikhulu se-skillet esikhishwe nge-spray spray kuya ekushiseni okuphakathi. Pheka uphinde uvuselele indebe 1 ephathekayo ephathekayo yamakhowe kuze kube yilapho ithintwa, cishe imizuzu emithathu.
2. Dlulisa amakhowe esitsheni, bese uhlangana kahle emaceleni amabili e-Laughing Cow Light Creamy Swiss Cheese, uwaphule izicucu uma uwafaka. Faka isikhwama semfucumfucu wegalikhi kanye nedashi lomnyama omnyama.
3. Ukubamba i-tortilla ephezulu-enkulu ene-high-fiber ene-calories angu-110 noma ngaphansi. Spread isigamu nengxube ye-mushroom-ushizi. Gcwalisa ingxenye enye, bese ucindezela ukuba ubeke kahle.
4. Uma kudingeka, i-skillet ehlanzekile. Phinda usule futhi ubuyele ekushiseni okuphakathi. I-Cook quesadilla kuze kufike crispy, cishe imizuzu emibili ngakunye. Hlanganisa emaceleni bese udla!
I-recipe yonke: ama-calories angama-203, ama-5.5g amafutha (amafutha angu-2.5g), i-sodium engu-740mg, i-30.5g carbs, i-7g fiber, ushukela we-5g, i-protein engu-11,5g
I-Low-Calorie Margaritas
Akukho uhlu lwama-Mexican kumele-haves luzoqedwa ngaphandle kwama-margaritas. Ngenkathi i-cocktail eyinhloko ngokuvamile i-calorie-fest, i-recipe uzoba flip:
1. Hlanganisa izithako ezilandelayo emthunzini: ama-ounces ayisithupha ayi-calorie i-lemon-lime soda, i-1 1/2 ounces i-tequila, i-ounce i-lame juice, kanye nephakeji elilodwa elikhonzayo (cishe 1 ithisipuni) ingxube ye-lemonade yokuphuza isiphuzo . Faka kuze kube sekugcineni ukuxuba kokuphuza.
2. Gcwalisa ingilazi yama-margarita ne-1 indebe echotshoziwe eqhwa (cishe ama-cubes angu-6) bese uyithululela. Yilokho!
Iresiphi yonke: ama-khalori angu-115, ama-0g amafutha (0g ahlala amanoni), i-sodium engu-55mg, i-2g carbs, i-0g fiber, i- <0.5g ushukela, i-0g protein