Zakudya Zofunikira (potumikira)
Zikhala - 461
Mafuta - 14g
Carbs - 70g
Mapuloteni - 19g
Nthawi Yonse 20 min
Konzani mphindi 10 , Cook 10 min
Mapemphero 2 (2 tostadas aliyense)
Kudya zakudya zowonjezera zamasamba kungakuthandizeni kuwonjezera kudya kwa antioxidants, fibre , ndi mavitamini ndi mchere. Pano pali mtundu wosangalatsa, wopanda nyama wa chikhalidwe cha ku Mexican.
Mankhwalawa amaonetsa nyemba zakuda, zomwe zimakhala ndi antioxidin yotchedwa antithocyanins, chifukwa cha zikopa zawo zakuda. Apa si pamene anti-inflammatory, antioxidant amapindula kutha-turmeric mu guacamole imakhalanso antioxidant. Kuonjezerapo, nyemba zimapanga fiber ndi chitsulo pamene avocado amatulutsa mafuta abwino a monounsaturated. Mavitamini oterewa amachititsa kuti mukhale wochuluka kwa nthawi yaitali kuposa momwe zingakuchititseni kuti mukwapule kapepala.
Zosakaniza
- 4 masentimita asanu ndi awiri a chimanga cha chimanga
- 1.5 supuni ya mafuta a maolivi
- 2 makapu amzitini nyemba zakuda, kuchapidwa ndi kuthiridwa
- 1/2 chikho cha salsa
- 1/2 sing'anga yamapepala, peeled ndi diced
- Supuni 1 yodulidwa yokometsera anyezi wofiira
- 1 katsamba kakang'ono kansalu
- Supuni 1 yatsopano ya mandimu
- 1/4 supuni ya supuni ya tiyi yamchere
- 1/4 supuni ya supuni pansi chitowe
- 1/8 supuni ya supuni mchere
- tsabola wakuda wakuda
- 4 makapu arugula
- 1/2 chikho chodulidwa tomato
- 1/4 supuni ya supuni ya tsabola wofiira (yofuna)
Kukonzekera
1. Yambitsani uvuni ku 350F.
2. Thirani supuni 2 ya mafuta a maolivi kumbali zonse ziwiri za phokoso, kuphika pepala, ndikuphika mpaka crispy, pafupi maminiti khumi.
3. Mu blender, nyemba nyemba ndi salsa mpaka theka la nyemba ndi pureed ndi theka amakhala chunky. Onjezerani madzi, supuni imodzi pa nthawi, ngati mukufuna kuchepetsa kusakaniza. Ngati mukufuna nyemba zowonjezera mmalo mwa kutentha, kutenthetsa mu chipinda chokhala ndi tizilombo tosungira ma microwave kwa mphindi imodzi, kapena mpaka kutentha.
4. Mu mbale yosakaniza, sungani supuni yamagazi, anyezi wofiira, adyo, madzi a mandimu, turmeric, chitowe, mchere, ndi tsabola palimodzi mpaka phokoso.
5. Thirani supuni 2 za madzi mu poto lalikulu ndikuwonjezera makapu 4 arugula, kusakaniza mpaka pang'ono, kenako kuchotsani m'madzi.
6. Sonkhanitsani tostada yanu. Phulani nyemba za nyemba ndi salsa pa tortilla yophika komanso pamwamba pamwamba ndi tomato wodulidwa, tomato, guacamole, ndi kuwaza tsabola wofiira.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mulibe fungo kapena mulibe nyemba zowirira, mugwiritseni nyemba za pinto kapena nyemba zamphongo mmalo mwake. Kapena, yesani ndi ma nyemba a garbanzo ndipo mugwiritsire ntchito ufa wophika mu guacamole mmalo mwa mchere ndi chitowe. Mudzalandira zitsulo, chitsulo, ndi antioxidants.
Zipatso zatsopano, ngati mphukira za mpendadzuwa, zimatha kusintha malo arugula ngati mukufuna kupuma, kusagwedezeka. Ndipotu mungathe kugwiritsa ntchito kale kapena sipinachi mmalo mwa arugula ngati simukukonda kukoma.
Mukufuna kupanga mbale iyi burrito mbale? Sakanizani mchere wophika wa quinoa kapena bulauni. Chotsitsa mandimu mu mandimu kuwonjezera kukonda kosiyana ndi kusinthana mu ufa wophika m'malo mwa chitowe kuti muwoneke pang'ono.
Malangizo Ophika ndi Kutumikira
Lembani adyo kukhala maminiti khumi mutatha kuyamwa ndipo thupi lanu lidzatengako mankhwala ambiri okhudzana ndi antioxidant.
Mbewu yamchere imamera bwino ndipo imathothoka mwamsanga, kotero sitolo yowonjezera mufiriji ngati simukukonzekera kuzigwiritsa ntchito mkati mwa sabata.
Mutha kudziwa kuti supuni imatha pamene tsinde likugwa mosavuta ndikusiya chigamba chobiriwira.
Ngati mukufuna makatchiwa, tsambani mafuta ndi kutentha mu skillet mpaka kutentha.