Nkhuku ndi Bean Black Cilantro Lime Burrito

Zakudya Zofunikira (potumikira)

Zikhala - 421

Mafuta - 12g

Carbs - 58g

Mapuloteni - 22g

Nthawi Yonse 40 min
Konzani 10 min , Cook 30 min
Mapemphero 6 (1 burrito aliyense)

Kanizani ubongo wanu kuti mukhale ndi thanzi labwino ndi nkhumbayi ndi nyama yoyera yodzaza nkhuku burrito. Mankhwalawa amatha kufalikira ndi potassium , mafuta osatetezedwa, komanso zakudya zamtundu wa zakudya. Komanso, imatulutsidwa ndi vitamini C, antioxidant yomwe ingachititse kuti thupi lanu likhale ndi chitetezo champhamvu komanso liwononge maselo anu mosavuta.

Nkhuku yowonda, yophika ndi nkhuku imakhala ndi anti-inflammatory zonunkhira-cayenne ndi kusuta fodya-chifukwa cha phokoso lokoma ndipo nyemba zakuda zimapereka chakudya chokwanira komanso mapuloteni ambiri. Ngakhalenso letesi lachiroma lachitsamba, masamba obiriwira odzaza ndi mavitamini A, K, ndi potassium, ali ndi mafuta omega-3 okhudza ubongo. Pomaliza, onjezerani mavitamini K ndi potassium ndi masamba a cilantro ndikudula tomato wofiira kwambiri wofiira ndi kupatsa vitamini C, potassium ndi antioxidants kuchokera ku lycopene.

Ngati simunapeze chithunzichi, mchere uliwonse wa nkhuku burrito umapatsa thupi lanu chinthu chabwino.

Zosakaniza

• Supuni 1 supuni ya tsabola ya cayenne
• Supuni 1 imasuta paprika
• Supuni 1 pansi turmeric
• Supuni 1 ya mchere wosakaniza
• Supuni 1 supuni yakuda
• 2 mpaka 4 payekha mawere a nkhuku opanda khungu
• 1/2 chikho apulo cider viniga
• 1/8 kapu madzi
• Supuni 1 ya msuzi wa sodium Worcestershire
• Supuni 1 supuni ya phwetekere
• Supuni 1 supuni shuga
• 6 lalikulu sipinachi wraps
• ❖ msupa wakucha
• 1-15 amatha nyemba zakuda, kuthidwa ndi kuchapidwa
• 1 chikho chopangidwa ndi letesi la Romaine
• ½ chikho chodulidwa tomato
• ¼ chikho chodulidwa masamba a cilantro
• 1 sing'anga laimu, kudula miyala 6

Kukonzekera

1. Ikani cayenne, paprika, turmeric, mchere ndi tsabola mu mbale yamkati. Sakanizani pamodzi ndikuwonjezera mawere a nkhuku. Chovala kumbali zonse.
2. Malo nkhuku muzengereza wophika / kuthamanga mbale yophika. Onjezerani vinyo wosasa, madzi, Worcestershire msuzi, tomato phala, shuga. (Zina: kuphika nkhuku mu uvuni pa madigiri 350 kwa mphindi 30 mpaka 40 kapena mpaka kutentha kwa mkati kumafikira madigiri 165). Kuphika pang'onopang'ono kapena kukakamiza kuphika mogwirizana ndi malangizo. Dulani nkhuku ndi mafoloko awiri ndi malo mu mbale ndi msuzi.

1. Ikani tortilla iliyonse pamsana wa chimfine kwa masekondi 30 mpaka 60, mpaka mutenthe. Gawani lirilonse ndi chidutswa chochepa cha peyala, chophimba pamwamba.
2. Pakatikati mwa tortilla, mogawanika zigawenga pakati pa ziphuphu zisanu ndi ziwiri; onjezerani nkhuku, nyemba, letesi, tomato, cilantro, ndi finyani ya laimu.
3. Pindani mbali ziwirizo kuti mukhale pamtunda kusiyana ndi kukoka pansi theka la zakumwazo ndikuziika pansi ndikuphimba ndi theka la tortilla kuti muveke zolimba.

Zosakaniza Zosakaniza ndi Zobwereza

Mwinanso, mukhoza kupanga burrito ndi nkhumba yophika kapena kuphika tofu kwa mapuloteni osiyanasiyana.

Mitundu iliyonse kapena zipatso zimagwira ntchito, inunso. Muzimasuka kuwonjezera bowa, adyo, anyezi, zukini, tsabola, kapena tomatillos.

Pofuna kupotoza, onjezerani tchizi kapena tchire la yogurt. Ikani nyemba za impso, nyemba kapena nyemba m'malo mwa nyemba zakuda. M'malo mwa cilantro, gwiritsani ntchito basil kapena parsley kuti musinthe mtundu wa mankhwala.

Malangizo Ophika ndi Kutumikira

Kutumikira nthawi yomweyo ndi madzi ozizira ndi mandimu. Ngati simukudya nthawi yomweyo, pezani burritos mu pepala kapena zikopa ndi kutentha mu uvuni.

Refrigerate otsala burritos usiku wonse. Pofuna kubwezeretsa, zonse zomwe muyenera kuchita ndi kuziyika mu microwave kwa masekondi 30 kapena mu uvuni kwa mphindi 10 pa madigiri 350.