I-Black Black Bean ne-Barley Vegetarian Burritos

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 408

Amafutha - 10g

I-Carbs - 68g

Amaprotheni - 14g

Ingqikithi Isikhathi 55 iminithi
Prep 10 min , Pheka iminithi engu-45
Izinkonzo 6 (1 burrito ngayinye)

Beka ndawonye iqoqo lezinyosi zebhontshisi nebhali ngezinsuku ezimbalwa zokudla okunomsoco okunempilo, okunomsoco nokuhamba. Ukuzilungiselela kungakusiza ukuba usondelane nokudla okunomsoco we-cholesterol. Uma uzilungiselele cishe awukwazi ukukhetha ukuhamba kahle noma ukuhleleka okuthile. Kunalokho, uzokujabulela ukudla okumnandi nezithako ozijwayele.

Izithako

• 1/2 indebe ibhali, eyomile
• 1 isipuni samafutha omnqumo
• 1 anyanisi omncane, oqoshiwe
• 1 ithisipuni kadeki omile
• phinda ama-flakes abomvu abomvu
• 1/4 isipuni cumin
• 1/4 ithisipuni usawoti
• 3 wezipuni utamatisi unamathele
• 1 isanqante esesiphakathini, i-shredded
• I-15-ounce ingabhontshisi abamnyama
• 6 ama-tortillas (ama-9 noma ama-intshi ayishumi)
• i-avocado, i-salsa, i-cheddar shredded, noma u-ukhilimu omuncu, wokuhlobisa nokudilika, okukhethwa kukho

Ukulungiselela

1. Lungisa ibhali ngokulandela imiyalelo yephakheji.
2. Ngesikhathi ibhali lipheka, ukushisa amafutha omnqumo epanini eliphakathi naphakathi kokushisa okuphakathi. Engeza u-anyanisi, u-garlic, ama-flakes, i-cumin, usawoti, utamatisi unamathe, isanqante, nobhontshisi abamnyama. Hlanganisa ndawonye bese uvumela ukushisa imizuzu engaba ngu-5. Susa ekushiseni bese usaka ingxube kancane ngemfoloko.
3. Uma ibhali likulungele, beka i-tortilla ngayinye epulini elihlukile. Hlukanisa ingxube yebhali neyomnyama ibe izingxenye eziyisithupha bese uhlela kubo phakathi kwe-tortilla ngayinye.

1. Bopha ama-burritos akho.
   1. Hlanganisa i-tortilla ngesigamu, bese ubeka enye ingqimba ngaphansi kokugxila bese uyibuyisela emuva kanye nokugxila.
   2. Gweba ngakwesokunxele kwesiguphu kuya enkabeni (cishe ngamasentimitha amabili). Phinda ngelinye ilanga.
   3. Gcina ngokuqinile ukugxilisa uze ube ne-burrito egcwele.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ubhontshisi obumnyama bugcwele fiber e-soluble, ingxenye ebalulekile yokudla kwe-cholesterol. Ama-fibre asiza ukunciphisa i-cholestolol ye-LDL ngokukhethekile, cishe ngokubopha imamolekhi njengoba behamba ngendlela yakho yokugaya. Izinzuzo aziyeki lapho, noma kunjalo. Uthola amaprotheni, okusiza ukugcwalisa futhi ugweme ukulamba ngokushesha ngemva kokudla kwakho. Ngale ndlela, ubhontshisi kuyasiza ekulawuleni isisindo futhi.

Lezi zinzuzo ziyasebenza kuwo wonke amaqabunga, ngakho-ke uma ungenayo ubhontshisi omnyama noma ukhetha amacenti, ubhontshisi omhlophe, i-peas eyama-black, i-pinto, noma ezinye izilwanyana ezinomsoco , qhubeka uye uwasebenzise.

Ukusebenzisa okusanhlamvu okuphelele njengobhalisiwe obhaliwe futhi kunezela fiber ekudleni kwakho. Uhlobo oluthile lwe-fibre, i-beta-glucan, lwenzeka futhi luqukethe izici zokulwa nomdlavuza. Uma uthenga, ungase uqaphele ukuthi kokubili ibhali elinamafutha (ngezinye izikhathi elibizwa ngokuthi ukuxoshwa) kanye nebhalethi ye-pearl inikezwa. Ibhali elivuthiwe lisetshenziselwa kancane, okusho ukuthi ingxenye enkulu yangaphandle, i-bran, iyanqamuka.

Ibhali elivuthiwe ngaleyo ndlela isitshalo lonke. Lolu ungqimba lwangaphandle luyisuswe kakhulu ebhaliwe eliqoshiwe, kodwa amanye angase abe khona.

Ukwengeza, i-fibre ebhali ayigxilile ku-bran kuphela kepha isakazwa kulo lonke i-kernel ngayinye, ngakho-ke ibhali elicwecwe lisekhona nge-fiber. Uma ufushane ngesikhathi, ibhali eliphekwe lizopheka ngokushesha. Uma kungenjalo, kungani ungahambi ngezinhlobonhlobo ezixubile (noma okunye okusanhlamvu okuphelele ).

Amathiphu wokupheka nokukhonza

Njengoba ibhali lithatha isikhashana ukupheka, kuhloswe ukuba nalo ku-stovetop ngaphambi kokuba uqale noma yini enye. Enye iqhinga ukulivuza ebusuku. Geza bese ugeza ngaphambi kokukubeka ku-stovetop.

Khonza nge-esitolo esithengiwe noma i-DIY yakudala ye- guacamole , i-ruby ebomvu i-ruby, noma i-sprinkled cheddar ne-creamy oyisikhilimu omuncu ohlangothini. Esikhundleni salokho, ungangezela lezi zindlela ku-burrito ngayinye ngaphambi kokuyivula. Qaphela ukuthi lezi zengezo azifakwanga emaqinisweni okudla okunomsoco wale recipe, ngakho-ke khumbula izingxenye zesilinganiso.