Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 174
Amafutha - 7g
I-Carbs - 6g
Amaprotheni - 23g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 4 (indebe 3/4 ngayinye)
Iningi lezitolo zathengwa futhi isaladi enomkhuhlane we-inkukhu yenziwe nge-ton of high-calorie i-mayonnaise, inkukhu emnyama neyomhlophe, futhi ishaywa ngenye indlela yesinkwa esimhlophe. Kungase kube nengcezu encane ye-ulethisi enamaphiko okwenza uzizwe uhle. Ngenkathi ungase ucabange ukuthi wenza ukhetho olunempilo, empeleni, leyo sandwich yenkukhu isaladi ilayishwa ngamafutha, i-sodium, nama-calories.
Yenza inguqulo enhle kakhulu ngezingxube ezinomsoco ezinjengezinyosi ezimhlophe zenyama yenkukhu , i- avocado , i-yogurt yesiGreki, ne-veggies eningi ukuze uthole ukudla okunambitheka, okunomusa. Iphinde ilayishwe amaprotheni avela enkukhu kanye ne-yogurt futhi inamafutha anempilo namafutha afana ne-avocado. Ibuye ibe namanoni amaningi kakhulu e-sodium negcweleyo kunesaladi yenduku yenkukhu, okwenza kube lula ukukhetha ukudla kwasemini.
Izithako
- Inkukhu enkulu enkulu yenkukhu (cishe izinkomishi ezimbili ezikhishwe)
- i-garlic powder, ukunambitha
- i-pepper ebomvu esanda kuphuka
- I-avocado encane encane, icubuziwe
- Izipuni ezimbili ezithambile ze-yogurt ze-Greek nonfat
- 2 isipuni lemon noma i-juice juice
- 1/4 ithisipuni i-garlic powder
- i-pepper esanda kuphuka
- 1/2 indebe eqoshiwe anyanisi, noma yiluphi uhlobo
- 1/2 indebe eqoshiwe isilimo esidliwayo esinamagatsha anamanzi (cishe umhlubu owodwa)
Ukulungiselela
- Ihhavini lokushisa ku-350F. Isifuba sezinkukhu zonyaka kanye ne-garlic powder kanye nepelepele. Beka isidlo sokubhaka bese umboze nge-foil. Bamba imizuzu engu-25 kuya kwezingu-35, noma kuze kube ne-thermometer efakwe phakathi nendawo efunda ngo-165F. Susa inkukhu bese uvumele ukupholisa ngaphambi kokushisa.
Esikhathini esikhulu, isitsha se-avocado. Gcoba i-yogurt, ijusi likalamula, i-garlic powder kanye nepelepele. Faka inkukhu, anyanisi nesilimo esidliwayo esinamagatsha anamanzi. Gcina esitsheni esingenalutho esiqandisini.
Ukuhlukahluka Kwesithako kanye Nokusekela
Gqoka i-avocado yenkukhu isaladi nge-cilantro, i-cumin, ne-jalapeno eqoshiwe ye-flavor ye-Southwest.
Ukuze uthole inguqulo yamahhala, shiya i-yogurt futhi ushintshe ku-avocado ngaphezulu (ngesilinganiso esilinganayo).
Amathiphu wokupheka nokukhonza
Gcina isinyathelo (kanye nesikhathi) ngokwenza lokhu iresiphi ngenkukhu ephekiwe. Ungenza lokhu iresiphi ibe khona ngezinsuku zokudla njalo ngesonto. Iyakuthanda kakhulu igcwele i-tortilla engokolweni, ngesinkwa esinezinkwa zokugcoba, noma ngaphezulu kwesaladi esisha eluhlaza.