Ndimakonda chakudya cha ku Mexican! Ali ndi mbiri ya kukhala khalori-zakudya zolemetsa, koma siziyenera kukhala mwanjira imeneyo. Werengani kuti mupeze njira zokondwerera chikondi chanu cha Mexican chakudya popanda kuwononga zakudya zanu! Nazi zisanu mwazifukwa zanga zofunikira.
Guacamole yosadziwika
Kupaka kwabwinoko kumakhala kolemera mu monounsaturated fatty acids (mtundu wabwino wa mafuta). Guacamole kawirikawiri imapangidwa ndi mapeyala ndi zina zochepa, zomwe zimapangitsa kuti makilogalamuwo azidumpha mofulumira, makamaka ngati simusamala mbali zanu.
Ndapeza kuti mukhoza kuwonjezera zowonjezera ziwiri-yogagiti ya ku Greece ndi nandolo yosakaniza-chifukwa chowonjezera zakudya ndi masewera pa zokoma. Ndimakondanso kuti ndikupangitseni ma guacamole ndi zosangalatsa zowonjezera, monga chimanga ndi nyemba zakuda.
Mukufuna kugula guacamole yanu? Ndine wamkulu wamkulu wa Guacamole Yonse. Ngati mukusangalala, yesetsani kukonda monga Chipotle Lime, Margarita, kapena Sriracha. Ngati mukung'ung'udza solo, tengani gawo lina lautumiki woyang'anira gawo. Guacamole yonse imapanganso mapepala a guacamole ndi salsa, zomwe zimanditsogolera kumbuyo kwanga.
Salsa
Salsa ndi chidziwitso chodabwitsa komanso chida chokwanira pamoyo wanga. Mafuta ochepa komanso okonda kwambiri, nthawi zonse amalandiridwa ku phwandolo! Ndipo izo zimapereka chirichonse pang'ono cha chiwonongeko cha Mexico. Thirani nkhuku kapena yesani pa saladi m'malo mwa kuvala. Ndipo, ndithudi, ndi zabwino ndi tortilla chips (koma osati chips).
Zophikidwa (Zosakanizidwa) Tortilla Chips
Chips ndizopita ku Mexico, koma makapu ambiri amawotchedwa ndipo amadzala ndi mafuta olemera.
Mwamwayi, pali njira zambiri zathanzi pazisamu masiku ano. Yang'anani mawu oti "ophika" pamapangidwe. Zina mwa zabwino kwambiri Zopangidwa ndi Guiltless Gourmet komanso Tostitosvenven Baked Scoops, kapena DIY ndi zosavuta kutero:
1. Yambani zowunikira madigiri 400.
2. Dulani maluti awiri a chimanga mu chimanga.
Dulani hafu iliyonse mu zitatu zitatu za katatu.
3. Tsambulani pepala lophika mopepuka ndi mankhwala opanda pake. Malo a katatu a tortilla atseke palimodzi pa pepala. Phimbani katatuli ndi kupopera kwasana kwa mphindi imodzi. Idyani ndi 1/8 tsp. mchere.
4. Kuphika mu uvuni mpaka crispy, pafupifupi maminiti 8, kuthamanga mosamala pafupi ndi theka lopangira nthawi.
Zosakaniza zonse (12 chips): 120 calories, 3g mafuta onse (0g anakhala mafuta), 312mg sodium, 22g carbs, 3g fiber, 1g shuga, 1g mapuloteni
Quesadillas Wodzichepetsa
Quesadillas ndi zokoma, koma chirichonse chomwe chimaphatikizidwa ndi tchizi kawirikawiri chimakhala chokwanira kwambiri. Ndicho chifukwa chake ndimakonda kupanga mafunso anga omwe ndimagwiritsa ntchito tchizi, tinthu tomwe timapanga (monga mitundu ya La Tortilla Factory), ndi zina zowonjezera. Apa ndi momwe mungapangire gooey mushroom quesadilla ndi pafupi 200 makilogalamu:
1. Bweretsani pepala lalikulu lopopera ndi kutsekemera kwapopopera kutentha. Cook ndi kusonkhezera 1 chikho finely akanadulidwa portabella bowa mpaka anafewa, pafupifupi 3 minutes.
2. Sinthani bowa ku mbale, ndipo sunganizani madontho awiri a Caugh Cow Light Creamy Swiss Cheese, muwaphwanye zidutswa ngati muwawonjezera. Onetsetsani phala la ufa wa adyo ndi dash wa tsabola wakuda.
3. Gwiritsani mthunzi waukulu wamapiritsila omwe ali ndi makilogalamu 110 kapena osachepera. Gawani theka limodzi ndi osakaniza bowa. Pindani theka lina, ndipo panikizani kuti muzisindikiza pang'ono.
4. Ngati kuli kofunikira, skillet woyera. Piritsirani mobwerezabwereza ndi kubwereranso kufiira-kutentha kwakukulu. Cook quesadilla mpaka crispy, pafupi 2 minutes pambali. Tsekani mu wedges ndi kudya!
Njira yonse: ma calories 203, 5.5g mafuta onse (2.5g anakhala mafuta), 740mg sodium, 30.5g carb, 7g fiber, shuga 5g, 11.5g mapuloteni
Mankhwala Ochepa a Margaritas
Palibe mndandanda wa Mexican-haves uyenera kukhala wopanda ma margaritas. Ngakhale zakudya zamakono zimakhala zowonjezereka zowonjezereka, apa pali njira yomwe mungapangire:
1. Phatikizani izi zowonjezereka muzithawa: 6 ounces opanda calorie lamon-laimu soda, 1 olaces tequila 1, madzi a mandimu 1, ndi pakiti imodzi (pafupifupi supuni 1) shuga wosakaniza shuga . Gwiritsani ntchito mpaka kusakaniza zakumwa kwatha.
2. Lembani galasi la margarita ndi 1 chikho chinaphwanya ayezi (pafupifupi 6 cubes) ndi kuthira mkati. Ndicho!
Njira yonse: ma calories 115, 0g mafuta onse (0g anakhala mafuta), 55mg sodium, 2g carb, 0g fiber, <0.5g shuga, 0g mapuloteni