Nyemba yobiriwira ya nyemba ndi barele Burritos

Zakudya Zofunikira (potumikira)

Malori - 408

Mafuta - 10g

Carbs - 68g

Mapuloteni - 14g

Nthawi Yonse 55 min
Konzani mphindi 10 , Cook 45 min
Mapemphero 6 (1 burrito aliyense)

Gwiritsani pamodzi nyemba za nyemba ndi barere a burley kwa masiku angapo kuti zakudya zamasamba zikhale zathanzi, zogwira ndi zowona. Kukhala okonzeka kungakuthandizeni kuti muyandikire kwambiri zakudya zamakono. Mukakonzekera simungasankhe zosayenera kapena kuitanitsa kanthu. M'malo mwake, mudzasangalala ndi chakudya chokoma ndi zosakaniza zomwe mumadziŵa.

Zosakaniza

• 1/2 chikho balere, wouma
• Supuni 1 ya mafuta a maolivi
• 1 anyezi anyezi, odulidwa
• Supuni 1 youma adyo
• Sungani tsabola wofiira wofiira
• 1/4 supuni ya supuni chitowe
• 1/4 supuni ya supuni mchere
• Supuni 3 tomato
• 1 sing'anga karoti, shredded
• 1-15 amodzi akhoza nyemba zakuda
• 6 lalikulu zazikulu za tirigu (9 kapena 10 mainchesi)
• peyala, salsa, shredded cheddar, kapena kirimu wowawasa, zokongoletsa ndi zokwera, zosankha

Kukonzekera

1. Konzani balere molingana ndi malangizo a phukusi.
2. Pamene balere akuphika, kutenthetsa mafuta a azitona mu piritsi lapakatikati pa kutentha kwapakati. Yonjezani anyezi, adyo, tsabola, tsabola, mchere, phwetekere, karoti, nyemba zakuda. Onetsetsani pamodzi ndikusiya kutentha kwa mphindi zisanu. Chotsani kutentha ndi kusakaniza ndi kusakaniza pang'ono ndi mphanda.
3. Kamodzi ka barele kakonzeka, ikani tortilla iliyonse pa mbale yapadera. Gawani chisakanizo cha balere ndi nyemba m'magawo asanu ndi limodzi ndikuzikonzekera pakati pa tortilla iliyonse.

1. Lembani burritos anu.
   1. Pindani mthunzi umodzi mwa theka, kenaka tambani m'munsi mwazitsulo ndikuzikokera pamodzi.
   2. Pindani kumbali ya kumanzere kwa tortilla pakati (pafupifupi masentimita awiri mkati). Bwerezani ndi mbali yoyenera.
   3. Onetsetsani mwamphamvu kuyika zinthu mpaka mutakhala ndi burrito yangwiro.

Zosakaniza Zosakaniza ndi Zobwereza

Nyemba zakuda zili ndi mchere wambiri, womwe ndi mbali yofunika kwambiri ya zakudya zochepetsa mafuta m'thupi. Mafiberitsi amathandiza kuchepetsa LDL cholesterol makamaka, mwakumangapo mamolekyu pamene akuyenda kudutsa m'thupi lanu. Zopindulitsa siziima pamenepo, komabe. Momwemonso mumalandira mapuloteni, omwe amakuthandizani kuti mukhale ndi njala mukatha kudya. Mwanjira imeneyi, nyemba zimathandizanso kuti mukhale wolemera.

Mapinduwa amagwiritsidwa ntchito kwa nyemba zonse, kotero ngati mulibe nyemba zakuda kapena mukufuna mphodza, nyemba zoyera, nandolo zakuda zakuda, pinto, kapena nyemba zamtundu wina uliwonse , pitirizani kuzigwiritsa ntchito.

Kugwiritsira ntchito tirigu wonse monga balere wothira kumapangitsanso chakudya china. Mitundu yeniyeni ya fiber, beta-glucan, imakhalanso ndi zizindikiro zolimbana ndi khansa. Mukagula, mungaone kuti zonsezi zimatchedwa balere (nthawi zina zimatchedwa dehulled) ndipo balere amaperekedwa. Bulule wonyansa ndi wosinthidwa pang'ono, kutanthawuza kuti mbali yake yowonjezera, bran, imakhala yolimba.

Choncho balere wosakaniza ndi mbewu yonse. Mbali yapansiyi imachotsedwa mu balere, koma ena akhoza kukhalapo.

Kuonjezerapo, mitsempha ya balere siimangokhala mu nthambi koma imagawidwa m'magazi onse, choncho balere wambiri amapatsabe zida zina. Ngati muli ochepa pa nthawi, balere wophika adzaphika mwamsanga. Apo ayi, bwanji osapitako mitundu yosiyanasiyana (kapena mbewu zina zonse ).

Malangizo Ophika ndi Kutumikira

Popeza barele amatenga nthawi kuti aziphika, cholinga chake kukhala nacho pa stovetop musanayambe china chirichonse. Chinthu chinanso ndichinyengo kwambiri usiku wonse. Sungani ndi kutsuka musanayike pa stovetop.

Kutumikira ndi sitolo yogula kapena DIY yachikale guacamole , ruby ​​wofiira salsa , kapena kuwaza shredded cheddar ndi zonona kirimu wowawasa kumbali. M'malo mwake, mungathe kuwonjezera njira izi mu burrito iliyonse musanayike. Onani kuti izi zowonjezeramo siziphatikizidwa muzofunikira zokhudzana ndi zakudya izi, kotero kumbukirani kukula kwa magawo.