I-Bakut Chips-Free Baked ne-Guacamole Dip

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 183

Amafutha - 12g

I-Carbs - 18g

Amaprotheni - 4g

Ingqikithi Isikhathi esingama-30
Prep 20 min , Pheka iminithi engu-10
Izinkonzo 4 (4 chips + 1/2 indebe guac ngamunye)

I-tortilla chips enamanzi iphezulu gluten futhi iphansi izakhi. Yenza ama-chips ngobuhle bezinhlamvu ezivela emathanjeni ase-corn instead. Ama-chips okubhaka kuhhavini nama-oshiya amancane awenza ama-crispy athile kodwa angaphansi kwamafutha kunama-chips othosiwe.

I-heart avocado enempilo ephunywe yi-yogurt yama-protein ecebile yamaGreki kanye nezinye ezimbalwa ezilula zokunambitheka kwe-flavour yenza i-dip ehambisanayo ephelele.

Izithako

• 4 (amasentimitha angu-6)
• 2 amathisipuni amafutha kanola
• ¾ ithisipuni usawoti ongasese
• 2 ama-avocad amakhulu
• I-1/4 indebe ye-plain nonfat yamaGreek yogurt
• 1/2 i-lime, i-juiced
• Umshukela oshisayo (ozikhethela)

Ukulungiselela

1. Hlangisa i-oven ku-400F.
2. Faka isitotela bese usebenzisa i-pizza cutter noma ummese omkhulu, uthathe ama-triangles amane.
3. Hlela izingcezu ze-tortillas endaweni ecwebezelayo ebhodini elikhulu lokubhaka elihlanganiswe nephepha lesikhumba.
4. Geza i-tortilla ngeoli yama-canola kanye nenkathi nge-½ ithisipuni usawoti.
5. Dlulisela phezulu bese ubhaka imizuzu engu-10 noma kuze kube sekugcineni imiphetho iqale ukuvula uphawu olumnyama.
6. Susa kusuka kuhhavini bese usethe eceleni ukuze uphole imizuzu engu-10.

1. Ngesikhathi ama-chips epheka, yenza ukudilika. Sika ama-avocade ngesigamu, susa umgodi, uphonsa inyama, bese ubeka esitsheni esikhulu.
2. Engeza i-yogurt yamaGreece, ijusi likalamula, ugcine i-1/4 isipuni sikasawoti, kanye nezinsalela ezimbalwa zomshukela oshisayo, uma usebenzisa.
3. Ukusebenzisa imfoloko noma amazambane amazambane, faka izithako kuze kube yilapho uxubaniswa kahle kodwa ukhona kancane.
4. Khonza u-guacamole osanda kushaywa ngama-chips agwetshiwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

Engeza amanye ama-flavour kudiphozi njengegaliki encibilikisiwe, utamatisi oqoshiwe, anyanisi obomvu, i-cilantro eqoshiwe, noma i-pepper jalapeno eqoshiwe. Ngeke iguqule inani lekhalori, kodwa lizofaka amathani we-flavour.

Zama ukusebenzisa i-avocado amafutha esikhundleni se-canola, inempahla efanayo futhi iyamangalisa ukubhaka ekushiseni okuphezulu.

Amathiphu wokupheka nokukhonza

Ukutshela ukuthi i-avocado ivuthiwe kufanele iqiniseke, icwebe, futhi inike kancane lapho icindezelwe ngobumnene. Ukusheshisa ukuvuthwa, i-avocados esitolo esikhwameni sephepha ne-apula-igesi e-ethylene ekhishwa ngokweqile kusuka ku-apula iyosiza ukusheshisa inqubo yokuvuthwa.