Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 313
Amafutha - 15g
I- Carbs - 16g
Amaprotheni - 32g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-30 , pheka amaminithi angu-0
Izinkonzo 5 (2 izinkomishi ngamunye)
Nakuba ungase ucabange ngesaladi le-taco njengendlela enempilo, ngokuvamile ilayishwa ngama-calories namafutha. Kodwa uma ushiya i-tortilla chips noma igobolondo le-taco, sebenzisa ushizi ongenamafutha, futhi ushintshwe nge yogurt esithambile ukhilimu omuncu wendabuko, isaladi le-taco ingaba isidlo esinempilo, sokugcwalisa nesiphunga.
Le nguqulo kulula ukuphonsa ndawonye uma ungazizwa uthanda ukupheka, ikakhulukazi uma inyama isilungiselele kusengaphambili, noma ulahlekelwe kwesinye isidlo njengegazi legazi . Vumela umuntu ngamunye ukuba agqoke isaladi lakhe nge-yogurt ne-salsa, noma anikele nge-calk low-fat-fat dressing on the side.
Izithako
- 1 ibhilidi elomileyo elomile eliphansi (85% kuya ku-89% lithembeke)
- Isipuni esingu-1 i-chili powder
- 8 anyanisi eluhlaza , oqoshiwe, izingxenye ezimhlophe neziluhlaza ezihlukanisiwe
- 1 ikhanda le-romaine ulethisi , eliqoshiwe
- 1 utamatisi ophakathi, oqoshiwe
- I- avocado engu- 1, eqoshiwe
- I-4-ounce ingaba neminqumo ehlutshiwe
- Izinkomishi ezi-1 1/2 ezikhishwe ama-fat-free, usho kanje, i-Cheddar, i- Monterey Jack, noma inhlanganisela
- I-1/2 indebe ayikhulu-yogurt yamaGreki noma elula
- 1/2 indebe salsa
Ukulungiselela
- Ukupheka inyama yenkomo e-skillet nge-chili powder, ingxenye e-anyanisi emhlophe, nosawoti kanye nopelepele. Uma usuphekwe, faka i-pan uma ukhetha inyama yenkomo efudumele uma ingezwe esaladini; uma ungayithanda indawo efakwe efrijini kuze kube yilapho isilungele ukuhlanganisa isaladi.
- Esikhathini esikhulu sesaladi, hlanganisa ndawonye i-ulethisi, utamatisi, i-avocado, anyanisi oluhlaza, neminqumo, uma usebenzisa. Engeza inyama kanye noshizi bese uphonsa ngomusa ndawonye. Phezulu ngama-dollops we-yogurt ne-salsa, noma indawo ekukhonzeni izitsha ukuze kudlule etafuleni.