Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 165
Amafutha - 9g
I- Carbs - 22g
Amaprotheni - 4g
Ingqikithi Isikhathi 55 iminithi
Lungisa amaminithi angu-35 , Pheka iminithi engu-20
Izinkonzo 4 (1 indlebe ngayinye)
Okusha, ummbila omnandi ku-cob unikeza izinzuzo eziningi: kulula ukutholakala okusanhlamvu okuphelele okukwazi ukudla okuluhlaza okwesibhakabhaka noma okuphekwe, ngokwakho noma kuma-saladi kanye ne-salsas. Kungcono futhi ukukhethwa okungabizi -inqwaba yehlobo ehlobo, ungakwazi ukuthenga izindlebe eziningana nge dollar noma ezimbili kuphela.
Nakuba ngokuvamile ummbila ungacabangi njengokusanhlamvu okuphelele, izinhlamvu zawo ziqukethe zonke izendlalelo ezintathu : i-bran, i-germ, ne-endosperm. Kuzo uthola i-fibre, i-antioxidants, amafutha anempilo, ama-carbohydrate aqinile, nokuningi, konke okubalulekile ekudleni okunomsoco we-cholesterol.
Jabulela lezi zakhi ezinamathele kule fokisi, edumile yaseMexico emigwaqweni yokudla. Ihlinzeka izithako zendabuko njenge-lime, i-pepper, ne-cilantro, futhi ihamba kancane kancane eshizi ukugcina amakholori kanye nokuqukethwe kwamafutha ku isheke.
Izithako
- 4 izindlebe eziphakathi
- 2 wezipuni amafutha avocado
- 1/2 isipuni isiliva
- 1/2 isipuni i-paprika
- 1 ithisipuni omisiwe cilantro flakes
- 1/2 isipuni ushukela osikiwe
- Isipuni esine-1 sakhiwe nge-parmesan ushizi
- 1/2 lime, uthathe amadaka
Ukulungiselela
- Lungisa i-grill kuya ephakathi.
- Gweba izindlebe esitsheni esikhulu samanzi abandayo kuze kube semaminithi angu-30.
- Ngasekupheleni kokungena kwabo, lungiselela ingxube yemifino esitsheni esincane. Hlanganisa amafutha e-avocado, i-chili powder, i-paprika, ama-flakes omisiwe ka-parsley, usawoti kanye noshizi le-parmesan. Faka kahle.
- Lungisa izindlebe zembewu. Susa kuwo emanzini, ugijimise ngokweqile. Susa izingqimba ezimbili noma ezimbili zamathanga angaphandle, uma kunjalo, ushiya okungenani izingqimba ezintathu. Gwema emuva izendlalelo ezisele ukuze ubonakalise isilikhi ngaphakathi. Donsa isilika usebenzisa izandla zakho noma ithawula lephepha. Ukusebenzisa ibhulashini, usakaze inhlanganisela yemifino ngokulinganayo nxazonke. Gcwalisa ama-husk endaweni.
- Beka ummbila ku-grill. I-Grill imizuzu engama-20, uvula izindlebe njalo ngemizuzu emihlanu, kuze kube yilapho ama-kernels ehlatshwa kalula ngemfoloko noma ummese.
- Susa ku-grill, vumela ukupholisa amaminithi ambalwa, futhi usebenze ngama-lime wedges kanye namakhambi engeziwe nezinongo ezitholakalayo zokufafaza, njengoba kuthanda.
Ukuhlukahluka Kwesithako kanye Nokusekela
Njengoba udlalisa, khetha i-oyela ngenombolo ephakeme yomusi, okuzohamba kahle ekushiseni. I-ovocado oil iphezulu kunawo wonke ku-520F futhi iveza iphrofayili enomsoco enomsoco ukuthi isithelo ngokwawo sinikeza . Uma ungenayo i-handy, i-sunflower noma amafutha okugcoba yizinketho ezinhle futhi kungenzeka kube eshibhile. Amafutha omnqumo omusha aphezulu nawo azokwenza.
Hlanganisa indlebe yakho endlebeni yakho emoyeni nasekuthandeni kwakho. Sebenzisa noma iyiphi inhlanganisela yamakhambi nezinongo oyithandayo. Vula ukushisa nge-dash ye-cayenne, noma engeza ama-basil nama-oregano ama-flakes okunye ukuxuba oku-Italian. I-curry encane noma i-garam masala ingafaka ukungena kwe-Indian.
Amathiphu wokupheka nokukhonza
Ungaphumeleli ekuthungeni ummbila, noma ngabe ufushane ngesikhathi. Umswakama owengeziwe kusiza ukunciphisa ama-husks nama-kernels futhi kwenza izindlebe zibe lula ukusebenza. Uma ungeke ukwazi ukukhokhela isigamu sehora, faka okungenani imizuzu engu-10.
Gcina ukushisa kwe-grill medium kuya phezulu, kungakhathaliseki ukuthi usebenzisa igesi noma amalahle.
Gwema ukubeka izindlebe ngokuqondile phezu komlilo ovulekile, njengoba bazobamba umlilo. Ngokuvamile imizuzu engu-20 yanele indlebe ekhonjiwe ngokuphelele, kodwa ungagcina ukugcoba imizuzu engaba ngu-30 uma izindlebe zakho zikhona emgodini wokufudumala.
Ungenza kalula lokhu iresiphi kuhhavini. Gcoba izindlebe zommbila e-aluminium foil emva kokuwaxubisa ngamafutha kanye nemifino. Bhaka ku-350F imizuzu engu-30 kuya kwangu-40.