Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 223
Amafutha - 15g
I- Carbs - 9g
Amaprotheni - 15g
Ingqikithi Isikhathi esingama-13
Lungisa amaminithi angu-5 , Pheka amaminithi angu-8
Izinkonzo 2
Ukwandisa izithelo zakho kanye nokudla kwemifino kungenye yezindlela ezingcono zokulawula ukucindezeleka kwegazi. Izithelo nemifino zihlinzeka ngamavithamini, amaminerali, ama-fibre nama- antioxidants abalulekile, kodwa okubaluleke kakhulu yi- potassium , i-magnesium, ngisho ne- calcium abayinikezayo. Enye indlela yokuqinisekisa ukuthi uthola imifino eyanele ukuqala usuku lwakho ngokukhonza!
Lesi sitshalo segadi saseMexico sihlanganisa i-pepper enambitheka no-anyanisi, i-cilantro, no-utamatisi ehlanjululwe zibe amaqanda aphuzile amaprotheni. Iphakanyiswe ngotshani oluthile oluhlaza kanye ne-avocado eline-potassium ecebile, lokhu kwasekuseni kuyindlela enhle futhi eyanelisayo yokuqala usuku lwakho.
Izithako
- Amaqanda amakhulu amathathu + 1 amaqanda amhlophe
- 1/4 indebe anyanisi, eqoshiwe
- 1/4 indebe bell pepper, eqoshiwe
- 2 clove garlic, nengulube
- 1 isipuni se-jalapeno esisha, eqoshiwe
- 1/4 indebe cilantro amahlamvu, cishe oqoshiwe
- 1/4 inkomishi utamatisi, eqoshiwe
- 1/2 i-avocado encane, encibiliwe
- 2 wezipuni ekhishwe colby jack noma cheddar ushizi
- salsa noma sauce esishisayo
Ukulungiselela
- Esigodini esincane, amaqanda ama-whisk nomhlophe kuze kuhlanganiswe futhi kuhlume. Beka eceleni.
Ukushisa i-skillet encane engeyona induku phezu kokushisa okuphakathi. Tshala ngamafutha bese ufaka u-anyanisi, i-bell pepper, i-garlic, ne-jalapeno. Ukupheka, ukuvusa, kuze kube lula, cishe imizuzu emithathu. Susa kusuka epanini bese ubeka eceleni.
Vula ukushisa phansi, uphinde uphinde uphinde uhlanganise amaqanda. Pheka phezu kokushisa okuphansi, uphonsa amaqanda ngaphandle kwepani ukuya enkabeni nge-spatula yerabha, kuze kube yilapho usuqedile. Engeza izikhumba eziphekiwe nezipuni ezimbili ze-cilantro emaqanda bese uqhubeka upheka kuze kubekwe amaqanda.
Ukuze uhlangane, hlukanisa amaqanda phakathi kwezitsha ezimbili. Engeza utamatisi, i-avocado, ushizi, kanye ne-cilantro esele. Phezulu nge-salsa oyikhonzile noma isiphuzo esishisayo. Jabulela!
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma uneminye imilayezo esandleni esidinga ukusetshenziselwa phezulu, zizwe ukhululekile ukuwaphonsa epanini nepelepele no-anyanisi. Ukudla okusafulawa kuyindlela enhle yokusebenzisa imifino ezayo. Amakhowe, ummbila, nesipinashi bekuyoba zonke izengezo ezinhle.
Ukuze ugcine ama-calorie, amafutha ne-sodium ngaphansi kokulawula, qiniseka ukuthi unamathele engxenyeni encane yeshizi kanye ne-avocado efakwe iresiphi. Ngenkathi isondlo, lezi zokudla nazo zikhona ikhalori-eziqinile.
Uma udinga ukubuka i-cholesterol yakho, ungasebenzisa wonke abamhlophe bamaqanda endaweni yamaqanda aphelele.
Amathiphu wokupheka nokukhonza
Uma wenza amaqanda aqhephukile, gcina ukushisa phansi futhi uqhube kancane kancane kusuka emaphethelweni angaphakathi ngaphakathi ukuze uthole imiphumela emihle kakhulu.
Khonza ngommbila ogcwele utshwala noma u-tortilla ogcwele ukolweni kanye nokukhishwa kwezithelo ezintsha ukuze udle ukudla.