Chiwonongeko cha Munda wa Mexican

Zakudya Zofunikira (potumikira)

Zikhala - 223

Mafuta - 15g

Carbs - 9g

Mapuloteni - 15g

Nthawi Yonse 13 min
Konzani mphindi zisanu , Cook 8 min
Mapemphero 2

Kuwonjezera zipatso zanu ndi ndiwo zamasamba ndi njira imodzi yabwino yothetsera kuthamanga kwa magazi. Zipatso ndi ndiwo zamasamba zimapatsa mavitamini, minerals, fiber ndi antioxidants , koma kwambiri ndi potassium , magnesium, komanso calcium zomwe zimapereka. Njira imodzi yoonetsetsa kuti mukupeza masamba okwanira ndi kuyamba tsiku lanu ndikutumikira!

Mphepete mwa munda wa ku Mexico umaphatikizapo tsabola zokoma ndi anyezi, cilantro, ndi tomato zopangidwa ndi mazira ophwanyika. Chokongoletsedwa ndi tchizi tomwe timapaka komanso potulutsa potaziyamu, chakudya cham'mawa ndi njira yokoma komanso yokhutiritsa yoyambira tsiku lanu.

Zosakaniza

• Mazira akulu atatu + 1 dzira loyera
• 1/4 kapu anyezi, utoto
• 1/4 chikho tsabola tsabola, utoto
• 2 cloves adyo, minced
• Supuni 1 yatsopano jalapeno, diced
• 1/4 chikho cilantro masamba, pafupifupi akanadulidwa
• 1/4 kapu ya phwetekere
• 1/2 yaying'ono ya avocado, yodulidwa
• Supuni 2 zophikidwa ndi jekeseni kapena cheddar tchizi
• salsa kapena otentha msuzi

Kukonzekera

1. Mu yaing'ono mbale, whisk mazira ndi woyera mpaka kuphatikiza ndi fluffy. Khalani pambali.

2. Sungani kanyumba kakang'ono kosasunthika pamsana. Kutsuzira mafuta ndikuwonjezera anyezi, belu tsabola, adyo, ndi jalapeno. Cook, oyambitsa, mpaka ofewa, pafupi maminiti atatu. Chotsani poto ndikuika pambali.

3. Sinthani kutentha mpaka kutsika, spray kachiwiri, ndi kuwonjezera mazira. Kuphika kutentha kwakukulu, kukankhira mazira kunja kwa poto mpaka pakati ndi mphira spatula, mpaka pafupifupi pafupi. Onjezani zophika zophika ndi supuni 2 cilantro kwa mazira ndipo pitirizani kuphika mpaka mazira asankhidwe.

1. Kusonkhanitsa, gawani mazira pakati pa mbale ziwiri. Onjezani phwetekere, avokosi, tchizi, ndi cilantro otsala. Pamwamba ndi salsa imene mumakonda kapena msuzi wotentha. Sangalalani!

Zosakaniza Zosakaniza ndi Zobwereza

Ngati muli ndi zikopa zina zomwe muyenera kuzigwiritsa ntchito, omasuka kuziponya poto ndi tsabola ndi anyezi. Chakudya chachakudya cham'mawa ndi njira yabwino yogwiritsira ntchito zamasamba zomwe zatsala pang'ono kupita. Nkhumba, chimanga, ndi sipinachi zonse zikanakhala zowonjezera kwambiri.

Kuti muzisunga mafuta, mafuta ndi sodium pansi pano, onetsetsani kuti mumamatira mbali yaying'ono ya tchizi ndi mapuloteni omwe ali mu Chinsinsi. Pamene ali ndi thanzi, zakudya izi ndi zowonjezera.

Ngati mukufunikira kuyang'ana cholesterol yanu, mungagwiritse ntchito azungu azungu m'malo mwa mazira onse.

Malangizo Ophika ndi Kutumikira

Mukamapanga mazira otsekemera, sungani kutentha kwapang'onopang'ono ndipo pang'onopang'ono musunthire kuchokera kunja kwa mphambano kuti mupeze zotsatira zabwino.

Gwiritsani ntchito chimanga chobiriwira kapena tirigu wotchedwa tortilla ndi tirigu watsopano.