Zakudya Zofunikira (potumikira)
Zikhala - 262
Mafuta - 8g
Carbs - 41g
Mapuloteni - 9g
Nthawi Yonse 60 min
Konzani 30 min , Cook 30 min
Mapemphero 6 (2 tacos aliyense)
Tacos izi zimapereka utawaleza wofiira (tomato), lalanje ( mbatata ), wachikasu (sikwashi ya chilimwe), zobiriwira (zukini, azitona zobiriwira), ndi zofiirira (pinto nyemba, anyezi wofiira) , kuti apange chakudya chodyera ku Mediterranean chokhala ndi antioxidant .
Zosakaniza zonse zimasakanikirana pamodzi ndikuphika mu uvuni, zomwe zimapangitsa kuti aziphika. Zowona bwino zouma wobiriwira amawonjezera umami, nyama-ngati savoriness ku Chinsinsi. Gwiritsani ntchito zopangira umami monga bowa, msuzi wa soya, miso, phala la tomato ndi maolivi kuti muzitha kuyamwa zakudya zamasamba.
Ma nyemba a Pinto amapereka mapuloteni aakulu mu ma tacos awa. Pangani chakudya ichi pa Lolemba Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Zosakaniza
- 1 sing'anga zukini, cubed
- 1 sikasi yakuda yachikasu, cubed
- 1 mbatata yaying'ono, yosungunuka ndi cubed
- 1 sing'anga jalapeno, de-seeded ndi finely akanadulidwa
- 1/2 osakaniza anyezi wofiira, odulidwa
- Supuni 2 za mafuta
- Supuni imodzi yophika phulusa, yogawanika
- 1/2 chikho cha azitona zobiriwira, kuchapidwa ndi finely akanadulidwa
- 1, 14.5 iliyonse akhoza kudula tomato
- 1, 15-ounce amatha nyemba zonyezimira, zotsekedwa ndi kuchapidwa
- 1/4 chikho chachitsulo chodulidwa
- mchere ndi tsabola kuti mulawe
- Mitundu yamchere ya chimanga 6-inch
- Supuni 6 osakhala mafuta mafuta yogurt yogamu kapena kirimu wowawasa (supuni ya 1/2 pa taco)
Kukonzekera
1. Kutentha kotentha kwa 400 F.
2. Sakanizani zukini, sikwashi, mbatata, jalapeno, ndi anyezi wofiira ndi mafuta a azitona ndi theka la ufa wa chili ndi malo pa pepala lophika. Kuphika kwa mphindi 15, ndiye kuponyera ndi spatula.
3. Onjezerani maolivi wobiriwira, tomato, ndi nyemba zowonjezera masamba osakaniza ndi masamba ena otsala ndi kuphika kwa mphindi 10 mpaka 15, mpaka zonse zitenthedwa komanso ndiwo zamasamba.
4. Gwiritsani ntchito cilantro. Onjezerani mchere ndi tsabola kuti mulawe.
5. Kuwotcha mitsuko mwa kukulunga mu thaulo yoyera ndi microwaving kwa masekondi 15 mpaka 30, kapena kutenthetsa pamoto pazitovu pamwamba.
6. Sakanizani nyemba zamasamba muzitsamba ndikugwiritsanso ntchito cilantro komanso dothi la kirimu wowawasa kapena yogurt yogiriki.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati nyemba kapena nyemba zili mmenemo sizakumwa kapena tizilombo, mukhoza kuziika mosavuta ndi zakudya zomwe mumakonda. Mwinamwake inu mukufuna kusinthanitsa nyemba za pinto za nkhuku. Nkhuku zimadya mofanana ndi nyemba zamphongo, kupatulapo kukhala ndi vitamini A , ma calories ndi omega-6 fatty acids, komanso omega-3 fatty acids.
Yesetsani kugwiritsa ntchito plain yogurt yogurt m'malo mwa kirimu wowawasa; Ali ndi mgwirizano wofanana ndi kukoma koma ali ndi mapuloteni ambiri.
Malangizo Ophika ndi Kutumikira
Pangani zokwanira izi ndikuzilumikiza mosiyana ndi zakudya zisanu zokoma!
Yesani ma tacos usiku wina, mbale yowonjezera yotsatira, ndi Mexic Migas ya mavitamini ovundika komanso okongola. Loweruka ndi Lamlungu, sangalalani otsala pa mpukutu wonse (monga mwala wodula) kapena mumatentha ozizira kuti mukhale ndi salsa ngati momwe mumakhudzira saladi yomwe mumaikonda.
Chili akhoza kusungidwa mufiriji kwa miyezi 4 kapena 6.
Sungani zotsalira zanu mu chidebe chotsitsimutsa, lembani zolembedwera ndikugwiritsa ntchito-ndi masiku omwe ali pamwamba, ndi kusunga. Sikuti mudzangokhala ndi chakudya chofulumira kuti muthe kutentha komanso kutentha m'tsogolomu, koma mutha kubwereranso masamba anu okondweretsa ulimi m'nyengo yozizira komanso yamasika.
Njira imeneyi ikutsatira ndondomeko zowathandiza komanso njira zothandizira khansa zomwe zinanenedwa ndi American Institute for Cancer Research.