Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 262
Amafutha - 8g
I- Carbs - 41g
Amaprotheni - 9g
Isikhathi esiphelele Isikhathi esingama-60
Prep 30 min , Pheka amaminithi angu-30
Izinkonzo 6 (2 tacos ngayinye)
Lezi zinhlobo ze-tacos zinikeza ubunandi obomvu obomvu (utamatisi), i-orange ( ama-potato ), ophuzi (i-squash ehlobo), eluhlaza (zucchini, ama-olivini aluhlaza), nokubomvu (i-pinto ubhontshisi, u-anyanisi obomvu) -kunye okuvela ezitsheni ezisekelwe ezitshalweni , okwenza isidlo se- Medo- Mediterranean esinezici ezicebile .
Zonke izithako zixutshwe ndawonye futhi ziphekwe kuhhavini, zivumela ukuthi kube nokuhlangenwe nakho okupheka okupheka ngezandla. Iminqumo emihle eqoshiwe yengeze u-umami, inhlamba enjenge-meat kuya iresiphi. Sebenzisa izithako ezithuthukisa umami njengeamakhowe, i-soy sauce, i-miso, i-tomato unamathisele kanye neminqumo ukuze ujulise ukunambitheka kwezitsha zemifino.
Amabhontshisi e-Pinto anika umthombo oyinhloko wamaprotheni kulawa ma-tacos. Yenza lesi sidlo ngoMsombuluko oMnyama, noma noma yisiphi isonto, ukuze uthole umndeni owathandayo wesitshalo.
Izithako
- 1 zucchini ophakathi, cubed
- I-squash eyi-1 ephakathi, i-cubed
- 1 amazambane amancane amazambane, ehlutshiwe kanye nama-cubed
- I-jalapeno eyi-1 ephakathi, i-de-seeded futhi iqoshiwe
- 1/2 anyanisi obomvu obuphakathi, oqoshiwe
- 2 wezipuni amafutha omnqumo
- 1 isipuni isiliva powder, ihlukaniswe
- 1/2 izinkomishi eziluhlaza okwesibhakabhaka, zihlutshiwe futhi ziqoshiwe
- I-1, 14.5 i-ounce ingadonsa utamatisi
- I-1, 15-ounce ingabhontshisi we-pinto, igonywe futhi ihlanjululwe
- 1/4 indebe ye-cilantro eqoshiwe
- usawoti kanye nopelepele ukunambitha
- Ama-tortillas angu-12 amasentimitha angu-6
- Izipuni eziyi-6 ezingekho amafutha yogurt yogreek noma ukhilimu omuncu (isipuni se-1/2 nge-taco)
Ukulungiselela
1. Ihhavini lokushisa ku-400 F.
2. Hlanganisa ndawonye i-zucchini, u-squash, amazambane ama-sweet, i-jalapeno, no-anyanisi obomvu namafutha omnqumo nengxenye yesikhumba se-chili kanye nendawo endaweni yokubhaka. Bhaka imizuzu engu-15, bese uphonsa nge-spatula.
3. Hlanganisa imifino eluhlaza, utamatisi oqoshiwe, kanye nama-pinto ubhontshisi kumifino yemifino bese uphahla imizuzu engama-10 kuya kwangu-15, kuze kube yilapho konke kushiswa futhi imifino isethenda.
4. Gxila ku-cilantro. Engeza usawoti kanye nopelepele ukunambitha.
5. Ukufudumala ama-tortillas ngokumboza ithawula ehlanzekile kanye ne-microwaving imizuzwana engu-15 kuya kwezingu-30, noma ukushisa ngokweqile phezu kwelangabi phezulu kwesitofu.
6. Hlanganisa ingxube yemifino emifino bese ukhonza nge-cilantro eyengeziwe kanye ne-dollop ukhilimu omuncu noma i-yogurt yesiGreki.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma noma yimiphi imifino noma ubhontshisi kule recipe akuyona indebe yakho yetiyi (noma i-chili), ungakwazi ukuwafaka kalula ngokudla oyithandayo. Mhlawumbe uzofuna ukushintshanisa ubhontshisi be-pinto wezinkukhu. Ama-chickpeas anempilo efana ne-pinto ubhontshisi, ngaphandle kokuthi abe ne- vitamin A ephakeme, amakholori nama-fatty acids ama-omega-6, futhi aphansi ema-acids ama-omega-3.
Zama ukusebenzisa i-yogurt ye-Greek ecacile njengokungenisa ukhilimu omuncu; inokufana okufanayo nokunambitheka kepha iqukethe amaprotheni amaningi.
Amathiphu wokupheka nokukhonza
Yenza ngokwanele le recipe bese uyikhonza ngokuhlukile ngokudla okumnandi okungu-5!
Zama i-tacos ubusuku obulodwa, isitsha esivuthayo sesilwane esilandelayo, kanye ne- Tex Mex migas yekusasa kwase-flavorsome nebalabala. Ngezimpelasonto, ujabulele ukusala okusele ebhodini lonke lokudla okusanhlamvu (njenge-joe sloppy) noma ukhontshwe ngemifino ekhulayo ukuze uthole isaladi efana nesinkwa sakho esithandayo.
I-Chili ingagcinwa efrijini izinyanga ezingu-4 kuya kwezi-6.
Hlanganisa isiliva sakho esitsheni esitsheni esingenalutho, bhala amaphakethe ahlanganiswe futhi asetshenziswe-ngamadethi phezulu, nesitolo. Ngeke nje ube nesidlo esisheshayo ukuze uphefumule futhi uphefumule esikhathini esizayo, kodwa ungabuyela emuva imifino yakho enhle yemifino yonyaka ngesikhathi sasebusika nasentwasahlobo.
Le recipe ihambisana neziqondiso zokupheka kanye nezincomo zokuvimbela umdlavuza ezichazwe yi-American Institute for Cancer Research.