Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 198
Amafutha - 5g
I-Carbs - 30g
Amaprotheni - 8g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-30 , pheka amaminithi angu-0
Izinkonzo 10
Ukupakisha kwasemini kungase kube nomuzwa wokuthi kunzima. Jazz it up nalezi pinwheel wraps enempilo ukuthi hhayi kuphela ubukeke okuhle kodwa kumnandi ukuzidla futhi kuyokwenza uhlale unomuzwa wanelisekile.
Zombili ubhontshisi ( imifino yakho enhle kakhulu ) kanye nemifino emifino emnyama kuyindlela elula yokwandisa i-fiber yakho yokudla futhi kokubili imithombo emihle ye- folate , i- vitamin B eyasiza ekwakheni amangqamuzana abomvu namhlophe emangeni. Ubhontshisi nawo uqukethe uhlobo lwesitashi esetshenziswa amabhaktheriya anempilo ekolon ukuze akhiqize ama-acid achungechunge ama-chain, okubonakala evikela amangqamuzana e-colon.
Izithako
- I-tortillas eyi-8 intshi (ufulawa wonke wekolweni)
- Izinkomishi ezimbili / 2 / ubhontshisi omnyama (ukucatshangwa, kusuka ku-16 oz ozodwa)
- 2 1/2 izinkomishi arugula (noma isipinashi)
Ukulungiselela
1. Faka i-tortilla eyodwa epulazini noma ebhodini lokusika.
Phakamisa i-1/4 indebe ehlanza ubhontshisi omnyama ngaphesheya kolunye uhlangothi lwe-tortilla. Beka i-1/4 inkomishi i-arugula noma isipinashi ushiya phezu kwebhontshisi.
3. Kusukela ekupheleni kwesinye, gcwalisa i-tortilla up tightly. Beka eceleni. Phinda ngama-tortillas asele, ubhontshisi nemifino kuze kusetshenziswe konke.
4. Bopha i-tortilla ngayinye eboshwe ngokugqoka epulasitiki kanye nesiqandisini kuze kube sekugcineni.
5. Ukukhonza, qhafaza i-tortilla ngayinye ibe yizicucu ezingu-1/2-intshi.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zama ukwenza lokhu ngebhotela le-peanut kanye namajikijolo noma i-ricotta, pepper omnyama, ne-zucchini eqoshiwe. Hlela ukupakisha okuthile kusuka okungenani amaqembu amabili okudla okunga-2 noma amathathu ukuze ulinganise iphrofayili yokudla kokudla kwakho. Kulesi iresiphi, uthola isitashi kusuka ku-tortilla, amaprotheni avela kubhontshisi (noma ibhotela le-peanut noma i-ricotta), nemifino noma izithelo ezivela emifino (noma i-zucchini noma amajikijolo).
Amathiphu wokupheka nokukhonza
Yenza i-batch ngempelasonto futhi uzodla isidlo sasemini 'ukulungele ukugoqa' wena nomndeni wakho isonto lonke. Lezi zinhle futhi zenzele njenge-appetizer ephathini lakho elilandelayo.