Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 442
Amafutha - 26g
I- Carbs - 32g
Amaphrotheni - 22g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 2
Ufuna enye yokudla okunomsoco nokuthakazelisayo ku-omelette yakho ejwayelekile noma i-frittata? I-Migas yisisombululo esiphelele.
I-Migas isho ukuthi "imvuthuluka" ngesiSpanishi, futhi ukuhluka kwalesi sidlo kubonakala kudla waseMexico noTe Mex, ngokuvamile okuqukethe ama-tortillas asele othosiwe ngamafutha futhi ahlanganiswe namaqanda kanye / noma imifino, inyama kanye noshizi.
Le recipe isebenzisa imifino kanye nobhontshisi ukugcwalisa okuvela epulazini le-tacos iresiphi ukunikeza ama- polyphenols eyaziwa ngokuvimbela umdlavuza. Iqanda kanye noshizi lifaka iprotheni, i-calcium, nokuthungwa okuncane, futhi ama-chips tortilla anezela ukukhanya okulula. Lesi sidlo esinombala ogqamile nesinomsoco ohlangene ngokuhlanganiswa kokuthungwa.
Izithako
- Amaqanda amane amakhulu
- I-ounce i-cheddar ushizi, i-shredded noma ikhethiwe ibe ngama-hunks amancane
- 1 inkomishi i-tortilla chips (ama-chips angaba ngu-10, aphukile abe yizicucu zesisu)
- 2 amathisipuni amafutha omnqumo
- 1 inkomishi eseleyo yokugcwalisa i- farmstand iyindilinga ye-tacos
Ukulungiselela
1. Hamba amaqanda zibe esitsheni esiphakathi bese ushaya nge-whisk noma imfoloko uze uhlangane. Hlanganisa ushizi. Engeza i-tortilla chips bese uvumela ukuba bagxume engxenyeni yeqanda ngeminithi elingu-1.
2. Hlela isikhumba esiphakathi kokushisa okuphakathi. Engeza amafutha omnqumo kanye nengxube yeqanda-cheese-tortilla ne-scramble nge-spatula kuze kube ngu-3/4 endleleni ephekwe ngayo.
3. Hlanganisa i- farmstand isilondolozi se-taco sigcwalise futhi uqhubeke ugijima ngomunye umzuzu noma emibili kuze kube yilapho konke kushisa futhi kuphekwe.
4. Faka izinqwaba phezu kwamapuleti bese ukhonza. I-sauce eshisayo yokuzikhethela.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ufuna inketho ephansi egcwele okwedlula uketshezi we-cheddar? Zama isipuni se-yogurt esicacile, esingenamafutha esiGreki esikhundleni se-ushizi. I-yogurt yamaGreece eqondile nayo iphinde ibe yiprotheni ne-calcium kune-cheddar ushizi, kodwa izobe isinikeza ukuthungwa okubushelelezi, okufudumele.
Uma ungafuni i-tortilla chips, sebenzisa ama-tortillas asetshenziswa emasimini athile asepulazini e-taco recipe . I-Beak ihlukanise i-tortilla ibe izingcezu eziyi-1/2-intshi bese uyifafaza ekuxubeni ukuthungwa okuncane.
Amathiphu wokupheka nokukhonza
Bambisana nesitsha sezithelo zonyaka ukuze uthole inhlanganisela engcono kakhulu yokupholisa okuhle nokufudumala okuthakazelisayo ukuqala usuku lwakho.
Ingabe kukhona izithako ezisele? Vula le recipe ibe yi-quiche yekusasa kwasekuseni elinomsoco futhi onomsoco, ukudla kwasemini, noma isidlo sakusihlwa. Sebenzisa uqweqwe olukolweni noma uzenzele ufulawa ogcwele ukolweni. Dweba amaphuphu e-tortilla, uthele emapulazini epulazi , bese ubhake imizuzu engu-45 kuya kwangu-50.