Zakudya Zachiwindi Zopanda Gluten ndi Guacamole Dip

Zakudya Zofunikira (potumikira)

Zikhala - 183

Mafuta - 12g

Carbs - 18g

Mapuloteni - 4g

Nthawi Yonse 30 min
Konzani mphindi 20 , Cook 10 min
Mapemphero 4 (4 chips + 1/2 chikho guac aliyense)

Mafuta a tortilla amtundu wa gluten komanso otsika kwambiri. Pangani chips ndi zabwino zonse za tirigu m'malo mwa chimanga. Kuphika chips mu uvuni ndi mafuta obiriwira kumawapangitsa kukhala obirira koma ochepa kwambiri kuposa mafuta okazinga.

Chotupa chamoyo chokhala ndi mapuloteni obiriwira a Greek yogurt ndi ena ochepa opatsa mavitamini opangidwa bwino amakupangitsanso zokometsera bwino.

Zosakaniza

• 4 (masentimita 6) magulu a chimanga
• Supuni 2 zapanola mafuta
• ¾ supuni ya supuni yamchere
• 2 akuluakulu akuluakulu
• 1/4 chikho plain nonfat Greek yogurt
• 1/2 laimu, juiced
• Msuzi wotentha (mwachangu)

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Gwiritsani ntchito phokoso la pizza kapena mpeni wawukulu, podula katatu.
3. Konzani zidutswa za timitengo tomwe timagwiritsa ntchito pepala lalikulu lophika.
4. Dulani chidutswa cha tortilla ndi mafuta a canola ndi nyengo ndi supuni ya ½ ya mchere.
5. Tsegwirani mobwerezabwereza ndi kuphika kwa mphindi 10 kapena mpaka m'mphepete mwangoyamba kutembenuza golide.
6. Chotsani mu uvuni ndikuyika pambali kuti muzizizira kwa mphindi khumi.

1. Pamene chips akuphika, sungani. Dulani mapepala a hafu, chotsani dzenje, kutulutsa thupi, ndikuyika mu mbale yaikulu.
2. Onjezerani yogurt yachigriki, madzi a mandimu, otsala 1/4 supuni ya mchere, ndi masamba ochepa a msuzi wotentha, ngati mukugwiritsa ntchito.
3. Gwiritsani ntchito masher kapena mphukira maser, panizani zosakaniza mpaka mutasakanikirana koma mochepa pang'ono.
4. Gwiritsani ntchito guacamole mwatsopano ndi utoto wotsamba.

Zosakaniza Zosakaniza ndi Zobwereza

Onjezerani zokoma zina ku divi monga mandichi, tomato, adyezi wofiira, cilantro, kapena tsabola yokometsetsa bwino ya jalapeno. Iwo sangasinthe kalori kuchulukira kwambiri, koma adzawonjezera matani a kukoma.

Yesani kugwiritsa ntchito mafuta a kadokolo mmalo mwa canola, ali ndi katundu wofanana ndipo ndi bwino kuphika pa kutentha kwakukulu.

Malangizo Ophika ndi Kutumikira

Kuti adziwe ngati avocado yayamba ayenera kukhala olimba, kunyezimira, ndi kupereka pang'ono pang'onopang'ono. Kuti azifulumira kuchapa, mapeyala a masitolo mu thumba la mapepala ndi apulo-mpweya wa ethylene womwe umatulutsidwa kuchokera ku apulo umathandizira kukolola.