Mazira Osauka a Gluten ndi Bean Black Chakudya Cham'mawa Chakumwa Tacos

Zakudya Zofunikira (potumikira)

Zikhala - 285

Mafuta - 11g

Carbs - 35g

Mapuloteni - 13g

Nthawi Yonse 20 min
Konzani mphindi 10 , Cook 10 min
Mapemphero 2 (1 taco aliyense)

Kodi mumadziwa kuti nkhumba za chimanga zimayesedwa ngati tirigu ? Iwo ali otsika kwambiri mu sodium, kotero iwo amapanga maziko abwino a kadzutsa kadzutsa tacos.

Mbatata yokazinga, nyama ngati bacon ndi soseji, ndipo tchizi zimangowonjezera mwamsanga zokhudzana ndi mafuta a sodium ndi odzaza. Malemba awa alibe chilichonse mwa izo. M'malo mwake, yesetsani kuwonjezera masamba, nyemba, ndi tizilombo toyamwa bwino mazira anu ma tacos abwino komanso okoma omwe amakukondani m'mawa kwambiri.

Zakudya zam'mawazi ndizowonjezereka ndi zamasamba, ndipo zimatha kupangidwa mkaka ngati mutasiya mkaka kapena kugwiritsa ntchito mkaka wotsalira . Ngati muli ndi ndiwo zamasamba zomwe muyenera kuzigwiritsa ntchito, omasuka kuziwonjezera ndi anyezi ndi jalapeno. Pamwamba ndi salsa imene mumaikonda kwambiri yachakudya chokoma ndi chokoma.

Zosakaniza

• mafuta a azitona
• Supuni 2 anyezi, atayikidwa
• Supuni 1 jalapeno, diced
• 1/4 chikho cha nyemba nyemba zakuda
• Dzira lalikulu 1
• Supuni ya 1 yokometsera mkaka
• 2 chimanga cha chimanga
• 1/4 yaying'ono ya avocado, yodulidwa
• Supuni 1 cilantro

Kukonzekera

1. Kutentha kansalu kakang'ono kosatetezedwa pamsana ndi kutentha ndi mafuta. Onjezerani anyezi ndi jalapeno ndi kuphika, oyambitsa, mpaka mutachepa, pafupi maminiti atatu. Onjezani nyemba zakuda ndipo pitirizani kuphika mpaka mutenthe. Chotsani skillet ndikupukuta.

2. Sinthani kutentha mpaka kutsika ndi kupopera skillet ndi mafuta kachiwiri. Dulani pamodzi dzira ndi mkaka. Thirani poto ndi kuphika, oyambitsa, mpaka mazira atayikidwa.

3. Mu poto losiyana, kutentha kotentha pamoto wochepa. Agawireni mazira ndi nyemba pakati pa tortilla. Pamwamba ndi peyala ndi cilantro. Tumikirani.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito dzira azungu kapena dzira m'malo mwa dzira kwa mafuta ochepa.

Malangizo Ophika ndi Kutumikira

Kutumikira ndi mbali yatsopano ya chakudya choyenera.