Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 384
Amafutha - 14g
I- Carbs - 42g
Amaprotheni - 24g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 1
Jabulela isipiliki se-Starbucks isipinashi, feta, neqanda elimhlophe lokugcoba isiphuzo sakusasa nge- intanethi eyengeziwe yokukhuza i-turmeric . Ukugoqa kugcwele ngokugcwalisa ama-gramu angu-24 amaprotheni nama-gramu angu-10 e-fiber. Akushiyi lutho lwezinto ezinhle, hhayi ngisho noshizi ukhilimu, kodwa ulondoloza imali nesikhathi elinde umugqa. Ungase ungakwazi ukuqedela yonke into, ngakho ujabulele ingxenye!
Izithako
- 3 abamhlophe abamhlophe beqanda
- 1/4 ithisipuni emhlabathini we-turmeric
- 1/8 isipuni umhlabathi omnyama
- ukupheka isipulisi
- 2 izinkomishi isipinashi, oqoshiwe
- Utamatisi ophakathi ophakathi, ama-insides akhishwa futhi asele aqoshiwe
- 1 i-burrito-usayizi wonke we-wheat tortilla (amasentimitha angu-10 ngaphesheya)
- Isipuni esingu-1 esincane se-fat-fat cream cream
- Izipuni ezi-2 eziphefumula
Ukulungiselela
- Ngesitsha esincane, shaza ndawonye amaqanda abamhlophe, pepper omnyama, ne-turmeric.
- Gqoka ipani eliphakathi ne-layer elula yokupheka, ngokushisa okuphakathi. Engeza amaqanda bese uvumeleke ukupheka kuze kube sekusethi ezansi, cishe imizuzu emibili. Flip ukupheka ngakolunye uhlangothi, cishe isigamu somzuzu, bese ususa kusuka epanini.
- Gqoka i-pan nge-layer encane yokupheka uphethi futhi, uma kudingeka. Engeza isipinashi ngakolunye uhlangothi noyotamatisi kwesinye. Vumela ukupheka, uhlale uhlukanise futhi uvuseleleke kuze kube yilapho isipinashi isuswa kancane (cishe imizuzu emibili) kanti utamatisi upheka (cishe imizuzu emine). Susa kusuka epanini.
- Spread out tortilla yakho epulazini enkulu noma ibhodi yokusika. Spread ukhilimu ushizi, ushiya cishe intshi engenalutho kuzo zonke izinhlangothi tortilla, ke ufafaze feta ushizi phezulu. Hlela isipinashi namatamatisi ngaphezu kwe-feta.
- Gcwalisa amaqanda abe yizintathu futhi ubeke ohlangothini olulodwa lwe-tortilla. Hlanganisa phezulu phezulu nangaphansi kwe-tortilla kuya enkabeni, bese ugoqa phezu kwamaqanda ukuya enkabeni bese uqhubeka ugoqa ngokuqinile kuze kube sekugcineni.
- Buyisa ukugoqa epanini, uhlangothi lwezingcingo phansi. Ukushisa phezu kwamaminithi amathathu ngecala ngalinye, kuze kube yilapho kukhishwa phezulu futhi kunesihenqo segolide. Sika ngesigamu bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungase uhlangabezane nezinhlobonhlobo zezidakamizwa ezisetshenziselwa imifino lapho izitolo zokuthenga izitshalo-isipinashi isithombo kanye ne-tomato basil ziyizinto ezimbili ezivamile. Ungazama lezi. Izibalo zokudla zifana futhi zingase zibe mnandi nakakhulu kwisigaba samavithamini namaminerali.
Izithako zibiza amaqanda abamhlophe ukuba balingise i-classic Starbucks.
Kunalokho, ungashiya abamhlophe futhi usebenzise amaqanda amabili amakhulu. Amaqanda amaqanda akuhle kuwe. Ngisho noma behlinzeka nge-cholesterol (okungenjengobuhle bokudla njengoba sasicabanga), zigcwele i- choline , ebalulekile ngenkumbulo, enhliziyweni nasesibindi sempilo. Amaqanda amabili ahlinzeka cishe ngamaphesenti angama-70 ehlombe lakho lansukuzonke kanye namaphesenti angu-14 okuhloswe kwakho kwansuku zonke nge- vitamin D , okungekho ukudla okuningi okuqukethe .
Qaphela ukuthi usawoti akhiyiwe ngoba i-feta cheese inikeza inala.
Uma unayo i-handy, ungashintsha ku isipuni sama utamatisi omisiwe oqoshiwe we-utamatisi wonke.
Sebenzisa noma yiliphi uhlaza olutholile noma oluthola ekudayisweni. Noma yikuphi ukuhluka kwe-kale , isibonelo, kuzohamba kahle kule recipe.
Amathiphu wokupheka nokukhonza
Khetha utamatisi oqinile ukuze unciphise inani lemali emkhiqizo wokugcina. Lokhu kuzosiza ekugwemeni ukwenza ukugoqa ukugoqa. Spoon out (futhi udle ngokwehlukile) okuningi oketshezi ku utamatisi ngangokunokwenzeka.
Ungalungisa lokhu ngobusuku obuphambili, ukugoqa ngesikhumba noma ukuphosa, bese ushisa ekuseni ngakusasa ukuze uthole ukudla kwasekuseni (nje ungafaki ukufaka ucwecwe kule microwave!). Uzogcina imali nohambo oluya esitolo, futhi uthole ukuthuthukiswa okungaphezulu kokuvuvukala okuvela ku-turmeric.