Zakudya Zofunikira (potumikira)
Zikhala - 442
Mafuta - 26g
Carbs - 32g
Mapuloteni - 22g
Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Mapemphero 2
Kufunafuna njira yowonjezera ndi yosangalatsa yowonjezera kwa omelette kapena frittata yanu? Migas ndi yankho langwiro.
Migas amatanthauza "zinyenyeswazi" m'Chisipanishi, ndipo kusiyana kwa mbale iyi kumawoneka ku Mexico Mexican ndi Tex Mex, omwe amakhala ndi otsala kapena osowa odzola mafuta komanso osakaniza mazira ndi masamba, nyama, ndi tchizi.
Njirayi imagwiritsa ntchito masamba ndi nyemba zodzala ndi nyemba zaulimi zomwe zimapezeka kuti zimateteza khansa. Dzira ndi tchizi zimanyamula mu mapuloteni, calcium, ndi zofewa, ndipo ziphuphu zimapanga kuwala kochepa. Uwu ndiwo chakudya chambiri chobiriwira komanso chambiri chokhala ndi zakudya zosiyanasiyana.
Zosakaniza
- Mazira aakulu 4
- Muyeso umodzi wa cheddar tchizi, wonyezimira kapena wodulidwa kukhala ang'onoting'ono
- 1 chikho tortilla chips (makapu pafupifupi 10, osweka mu zidutswa zazing'ono)
- Supuni 2 za mafuta
- 1 chikho chotsalira kuchokera ku farmstand chili tacos
Kukonzekera
1. Dulani mazira mu mbale yosambira ndi kumenyedwa ndi whisk kapena mphanda mpaka mutagwirizanitsa. Onetsetsani mu tchizi. Onjezerani zipsera za phokoso ndipo ziwalowetseni mu dzira losakaniza kwa mphindi imodzi.
2. Kutentha chiwombankhanga cha kutentha kwambiri. Onjezerani mafuta a maolivi ndi dzira-tchizi-tortilla osakaniza ndi kupukuta ndi spatula mpaka 3/4 njira yomwe yophika.
3. Onjezerani munda wa chilimi chikhomo chodzaza ndikupitiriza kuthamanga kwa mphindi imodzi kapena ziwiri mpaka zonse zitenthedwa ndikuphika.
4. Muluke pa mbale ndikutumikira. Msuzi wotentha.
Zosakaniza Zosakaniza ndi Zobwereza
Mukufuna mafuta ochepetsetsa kuposa cheddar tchizi? Yesani supuni ya tchire, yopanda mafuta yogrit yogriki m'malo mwa tchizi. Mtundu wa yogagisi wachi Greek umakhalanso ndi mapuloteni komanso calcium yoposa cheddar tchizi, koma adzalinso ndi mawonekedwe abwino komanso ofunda.
Ngati simukufuna chipsinjo cha tortilla chigwiritsiro, gwiritsani ntchito zida zofewa za chimanga kuchokera ku munda womwewo wolima munda wa chilimbikiti cha taco . Gwiritsani ntchito thumba lopangira timadzi timeneti timene timapanga timadzi ta 1/2-inch ndikuwaza nawo mu kusakaniza kwa kapangidwe kakang'ono.
Malangizo Ophika ndi Kutumikira
Mgwirizano ndi mbale ya zipatso ya nyengo yomwe imakhala yosangalatsa komanso yokoma kuti muyambe tsiku lanu.
Zilibe zotsalira? Sinthani izi muzipangizo zowonjezera zokoma, zakudya chamasana, kapena chakudya chamadzulo. Gwiritsani ntchito ufa wonse wa tirigu kapena mupange nokha ndi ufa wonse wa tirigu. Lembani zipsera za phokoso, kutsanulira mu farmstand chili , ndi kuphika kwa mphindi 45 mpaka 50.