Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 421
Amafutha - 12g
I- Carbs - 58g
Amaphrotheni - 22g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 6 (1 burrito ngayinye)
Kick ubuchopho bakho empilweni nge-notch nale viggie kanye nenyama emhlophe egcwele inkukhu burrito. Ukusabalala kwe-avocado kuqubuzana ne- potassium , amafutha angenashukela aphilile, kanye ne-fiber dietary. Ngaphezu kwalokho, ilayishwa i-vitamin C, i-antioxidant engase ikhulise umkhuhlane wakho futhi igcine umonakalo omkhulu kumaseli akho asele.
Isifuba esinomsoco, esinamahloni esikhukhulayo sinezinongo eziphikisanayo-ezikhulayo-cayenne futhi zibhema i-paprika-i-punch e-flavor and sprinkle of ubhontshisi abamnyama inikeza amanani amaningi we-fiber yokudla kanye namaprotheni. Ngisho ne-lettuce eqoshiwe yamaRomine, i-green leafy egcwele amavithamini A, K, ne-potassium, igcwele amafutha omzimba omega-enempilo. Okokugcina, engeza i- vitamin K ne-potassium eyengeziwe ngamaqabunga e-cilantro bese usika utamatisi obomvu owodwa obomvu ngombala obomvu futhi uphinde ukhulise i-vitamin C, i-potassium kanye ne-antioxidants evela ku-lycopene.
Uma ungakatholi isithombe okwamanje, yonke isithako esisodwa kule recipe enempilo ye-inkukhu burrito inikeza umzimba wakho into enhle!
Izithako
- 1 isipuni se-cayenne pepper
- 1 ithisipuni ikhanda i-paprika
- 1 ithisipuni umhlabathi turmeric
- 1 ithisipuni usawoti kosher
- 1 isipuni omnyama pepper
- 2 kuya kwezingu-4 izinyane lezikhukhu ezingenalutho
- 1/2 indebe apula cider uviniga
- 1/8 indebe yamanzi
- Isipuni esingu-1 esincane se-Worcestershire sauce
- 1 isipuni utamatisi unamathisele
- 1 isipuni ushukela onsundu
- 6 ezinkulu isipinashi wraps
- ½ i-avocado evuthiwe
- I-15-ounce ingamabhontshisi amnyama, agonywe futhi ahlanjululwe
- I-1 inkomishi ekhishwe i-Romaine ulethisi
- ½ indebe oqoshiwe utamatisi
- Amaqabunga ama-¼ amakhekhe aqoshiwe
- 1 lime eliphakathi, uthathe amadaka ayisithupha
Ukulungiselela
- Faka i-cayenne, i-paprika, i-turmeric, usawoti kanye ne-pepper esitsheni esiphakathi. Hlanganisa ndawonye bese wengeza izinkukhu zezinkukhu. Ingubo zombili zombili.
- Beka inkukhu ibe yi-cooker encane / isitsha sepheki. Engeza uviniga, amanzi, i-Worcestershire sauce, utamatisi unamathe, ushukela. (Ehlukile: Bhaka inkukhu kuhhavini ngama-350 degrees imizuzu engu-30 kuya ku-40 noma kuze kufike izinga lokushisa langaphakathi lifinyelele kuma-165 degrees). Pheka ngokupheka kancane noma okuphekiweyo ngokusho kweziqondiso. Shred inkukhu nge amafoloko amabili bese ubeka esitsheni ne sauce.
- Faka i-tortilla ngayinye ku-skillet phezu kokushisa okuphakathi kwamasekhondi angu-30 kuya kwangu-60, kuze kufike kufudumele. Spread ngamunye ngamunye ngesincetu esincanyana se-avocado, ehlanganisa yonke indawo.
- Phakathi nendawo ye-tortilla, ngokulinganayo uhlukanise izithako phakathi kwezikhukhula eziyisithupha; engeza izinkukhu, ubhontshisi, ulethisi, utamatisi, i-cilantro, kanye ne-coque ye-lime wedge.
- Gcwalisa izinhlangothi ezimbili phakathi nendawo ukudonsela isigamu esingezansi phezu kwezithako bese ugibela phansi bese umboza ngesigamu esiphezulu se-tortilla ukuze ugobe ngokugoba okuqinile.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngaphandle kwalokho, ungenza le burrito nge-ingulube ehanjiwe noma i-tofu yabhaka ukuze uthole umthombo wephrotheni ohlukile.
Noma yiziphi izithelo noma izithelo zizosebenza, futhi. Zizwa ukhululekile ukungeza amakhowe, u-garlic, u-anyanisi, i-zucchini, i-pepper bell noma i-tomatillos.
Ukuze uphenduke, wengeze ushizi we-shredded noma i-dollop ye-yogurt e-plain. Gcoba ubhontshisi bezinso, i-pinto noma ubhontshisi omhlophe kunabhontshisi abamnyama. Esikhundleni se-cilantro, sebenzisa i-basil entsha noma i-parsley ukuze uguqule umqondo we-herbal.
Amathiphu wokupheka nokukhonza
Khonza ngokushesha ngamanzi aqhakazile nge-lime. Uma ungadli ngokushesha, gcoba ama-burritos ephepheni noma ephepheni bese uhlala ushisayo kuhhavini.
Friza ama-burritos asele ngobusuku bonke. Ukuze uphinde uvuselele, konke okumele ukwenze ukuwubeka ku-microwave imizuzwana engu-30 noma kuhhavini imizuzu engu-10 ku-350 degrees.