Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 461
Amafutha - 14g
I- Carbs - 70g
Amaprotheni - 19g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-10 , Pheka iminithi engu-10
Izinkonzo 2 (2 tostadas ngayinye)
Ukudla ukudla okunengi okutshala izitshalo kungasiza ekukhuliseni ukudla kwakho kwe-antioxidants, fiber , namavithamini namaminerali. Nansi inguqulo enambithekayo, engenanjongo ye-classical yaseMexico.
Lawa ma-tacos afaka ubhontshisi obumnyama, onamazinga aphezulu we-antioxidant enamandla okuthiwa i-anthocyanins, ngenxa yezikhumba zabo ezibomvu. Akukhona lapho izinzuzo zokulwa nokuvuvukala, i-antioxidant ziphela-i-turmeric ku-guacamole iphinde ibe ne-antioxidant enamandla kakhulu. Ngaphezu kwalokho, ubhontshisi ufaka i-fiber ne- iron ngenkathi i-avocado ihambisa amafutha omzimba anempilo. Le-combo ye-protein-fat ikugcina unelisekile isikhathi eside- isikhathi eside kunokuthi ithathe wena ukushaya lesi recipe.
Izithako
- 4 amasentimitha angu-6 inhlamvu yamabele
- 1.5 wezipuni amafutha omnqumo
- Izinkomishi ezimbili ezimbotshwe ngobhontshisi omnyama, zihlanjululwe futhi zivuthwe
- 1/2 indebe salsa
- 1/2 i-avocado ephakathi, ehlutshiwe futhi eqoshiwe
- Isipuni esine-anyanisi obomvu oqoshiwe
- I-garlic ephakathi kwe-1 ephakathi
- 1 ithisipuni juice fresh lemon
- 1/4 ithisipuni i-turmeric ene-powdered
- 1/4 isipuni emhlabathini cumin
- 1/8 isipuni sikasawoti
- i-pepper yomhlabathi omnyama
- 4 izinkomishi arugula
- 1/2 indebe utamatisi oqoshiwe
- 1/4 isipuni se-pepper flakes (ozikhethela)
Ukulungiselela
1. Hlanganisa ihhavini ku-350F.
2. Shayela amathisipuni amabili amafutha omnqumo ezinhlangothini zombili ze-tortilla ngayinye, endaweni ebhakabhakeni, bese ubhaka kuze kube yilapho uphumule, cishe imizuzu engu-10.
3. Ku-blender, ubhontshisi be-salsa kanye ne-salsa kuze kube yingxenye yesigamu sebhontshisi ahlanzekile futhi isigamu sihlale sinobucayi. Engeza amanzi, isipuni esisodwa ngesikhathi, uma udinga ukunciphisa ingxube. Uma ukhetha ubhontshisi obufudumele esikhundleni sokushisa kwekamelo, ukushisa endaweni yokudla okuphephile i-microwave ngomzuzu owodwa, noma kuze kube yilapho ushisa.
4. Esikhathini esiphakathi, faka i-avocado, anyanisi obomvu, i-garlic, ijusi lemon, i-turmeric, i-cumin, usawoti kanye nepelepele ndawonye kuze kube yilapho ibushelelezi.
5. Hlanganisa izipuni ezimbili zamanzi epanini elikhulu bese wengeza izindebe ezingu-4 ze-arugula, ukuxuba kuze kube yilapho nje wilted, bese ususa emanzini.
6. Hlanganisa i-tostada yakho. Spread ubhontshisi kanye ne-salsa ingxube ku-tortilla ebhakabhakeni futhi phezulu nge-arugula ephukile, utamatisi oqoshiwe, i-guacamole, nokufafaza kwe-pepper flake.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungewona fan of noma unganamabhontshisi abamnyama kuphela, sebenzisa ubhontshisi be-pinto noma ubhontshisi bezinso esikhundleni. Noma, zama inguqulo ngamabhonana we-garbanzo futhi usebenzise i-curry powder ku-guacamole esikhundleni se-turmeric ne-cumin. Uzobe uthola i-fiber, ukufaka, ne-antioxidants.
Amahlumela amasha, njengamahlumela we-sunflower, angathatha indawo ye-arugula uma ukhetha i-crunchier, ukukhishwa okungahlanziwe. Eqinisweni, ungasebenzisa i-kale noma isipinashi esikhundleni se-arugula uma ungewona fan of the ukunambitheka.
Ufuna ukwenza lokhu isidlo isitsha se-burrito? Shintsha i-tortilla ukuze uthole i-quinoa ephekiwe noma ilayisi elibomvu. I-lime esilahlayo i-lemon ukuze uhlanganise i-lemon ukuze ufake iphrofayli ye-flavour ehlukile futhi ishintshe endaweni ye-cumin esikhundleni se-cumin ukwengeza ukukhahlela okuncane.
Amathiphu wokupheka nokukhonza
Vumela i-garlic ihlale imizuzu engu-10 ngemuva kokuyiduna futhi umzimba wakho uzothatha okuningi kwamakhemikhali asebenzayo e-antioxidant.
I-tortilla yesikhumba iqhwa kahle futhi ithambile ngokushesha, ngakho-ke gcina okungaphezulu kwefriji uma ungahle uhlele ukuwasebenzisa phakathi nesonto.
Ungatshela i-avocado ivuthiwe uma i-stem iwa kalula futhi ishiya i-patch yenyama eluhlaza evulekile.
Uma uthanda ama-tortillas amancane, shayela ngamafutha nokushisa ku-skillet kuze kube sezingeni elifudumele.