Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 280
Amafutha - 12g
I- Carbs - 41g
Amaprotheni - 5g
Ingqikithi Isikhathi 70 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-60
Izinkonzo 4 (1 amazambane + 1/4 isikhangiso ngasinye)
Yidla amazambane aseHasselback njengengxenye yesidlo sasemini noma isidlo sakusihlwa lapho ufisa okuthile okukhukhulayo nokwanelisayo. Lokho akubonakali njengeseluleko sokudla okunomsoco, kodwa kungenxa yezizathu ezimbili.
Okokuqala, ukungazinaki ngokuphelele izifiso zakho ngeke kukuenze ube nempilo enhle. Kungenzeka ukuthi kuzokwenza uzizwe ukhululekile futhi ukubeke ekudleni noma ukudla ngokweqile kamuva. Ngeke ube ngcono ekugculiseni ukufisa kwakho ngendlela elinganisiwe, elawulwe ingxenye.
Okwesibili, ibonisa ukubaluleka kokuhamba ngezinyawo ezivamile ezidlayo. Amazambane akuwona uDeveli afihlekile. Banendawo endaweni yokudla okunempilo-ngisho nokunye okuhloswe ukusiza ukuphatha i-cholesterol ephakeme. Nakuba ziyi-starchy, i-tuber ephakathi nendawo ihlinzeka ngamagremu angu-4 e- fiber (uma ugcina i-peel on), ama-gram angu-4 amaprotheni, acishe kabili i- potassium yebhanana, namanani amancane amavithamini B ne-C, i-magnesium, i-phosphorus, insimbi, ithusi, nokuningi.
Qhubeka futhi ujabulele wonke ama-paprika e-crispy, u-garlic, usawoti kanye nocezu olumnyama lwama-potato. Uyabhaka, hhayi othosiwe, ngakho-ke wehla emafutheni akuthandi. Wengeza amafutha enempilo enempilo ne-guac phezulu. Uma ubhangqa le recipe ngeprotein ephephile, uzoba nesidlo esigcwele.
Izithako
- 4 medium russet amazambane
- 2 wezipuni amafutha omnqumo
- 1/2 ithisipuni i-garlic powder
- 1/2 isipuni umhlabathi omnyama
- 1/2 isipuni usawoti
- 1 i-avocado encane
- 2 wezipuni ujusi kalamula
- 1/4 ithisipuni usawoti
- 2 wezipuni oqoshiwe amahlamvu cilantro (ozikhethela)
Ukulungiselela
- Hlangisa i-oven ukuya ku-425F bese ulungisa iphepha lokubhaka.
- Geza amazambane kahle, ugcine isikhumba. Hlanganisa yilowo nalowo ngamathemitha angu-1/8-intshi, ugcine lezi tincetu zingaguquki ezingxenyeni zamazambane (ngamanye amazwi, ungaduli yonke indlela).
- Hlanganisa amafutha, i-garlic powder, umnyama omnyama, nosawoti esitsheni esincane.
- Faka amazambane ebhodini elibhakabhaka bese ugoqa inhlanganisela yamafutha kulowo nalowo, uqiniseke ukuthi upheqa ngaphakathi kwesinye isigaba ngasinye.
- Bhaka ngehora elilodwa, uhlole imizuzu engama-45 no-50 ukuze uqiniseke ukuthi awushisi.
- Susa kusuka kuhhavini bese uvumela ukupholisa. Ngenkathi ukupholisa, lungisa i-guacamole. Phaka bese ususa inyama kusuka ku-avocado. Hlanganisa ngemfoloko bese ugxila emanzini elamula kanye nosawoti.
- Phezulu amazambane ngamunye ngekota ye-guacamole. Fafaza ngamacembe e-cilantro uma uthanda.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungazama lokhu iresiphi ngamazambane amazambane . Izicucu zingase zingasebenzi, kodwa uzothola iphrofayli enambitheka kakhulu ne- beta-carotene e- antioxidant.
I-guacamole ukweqa lapha yizinto ezilula kakhulu-izithako ezintathu kuphela-ngakho kukhona indawo eningi yokwenza ngokwezifiso ngokusekelwe kokuthandayo. Engeza isipuni se-sauce esishisayo ngomlilo othile, noma engeza utamatisi oqoshiwe.
Ungakwazi futhi ukweqa ngokuphelele i-guac futhi uphakamise ama-mbatata ngamunye ngokusakazeka okunamaprotheni okusekelwe, njenge- addam dip noma ubhontshisi omhlophe ophethwe kanye ne-cashew dip .
Amathiphu wokupheka nokukhonza
Njengoba ugcina isikhumba kuso (esizophumula kahle), uzofuna ukugeza amazambane. Bashabhise ngezandla zakho ngaphansi kwamanzi agijima, noma kangcono okwamanje, batshale umshini we-veggie bese ubahlahlela phansi.
Nakhu ukukhohlisa amaqabunga amazambane aphelele: Beka amazambane phakathi kwamaqoqo amabili noma ama-skewers.
Zizovimbela ummese wakho ekunqumeni yonke indlela futhi ashiye isitshalo ngasinye sezambatho esisekelwe kwisisekelo saso.