Nutrition Highlights (pakushanda)
Calories - 461
Fati - 14g
Carbs - 70g
Protein - 19g
Nguva Yese 20 min
Gadzirira 10 min , Cook 10 min
Kushumira 2 (2 tostadas imwe neimwe)
Kudya zvimwe zvikafu zvinokonzerwa nemiti zvinogona kubatsira kusimbisa kudya kwako kwe-antioxidants, fiber , uye mavitamini nemaminera. Heano chirevo chinonaka, chisina nyama chechiGiriki chekare.
Izvi zvinosanganisira nyemba dzakaoma, dzine dzakakwirira zve antioxidant inonzi anthocyanins, nekuda kwehombodo dzadzo dzakasviba. Icho hachisi iyo anti-inflammatory, antioxidant dzinopera-iyo turmeric mu guacamole inonyanya kupikisa antioxidant. Mukuwedzera, mbesa dzinobatsira fiber uye simbi apo avocado inopa mafuta ane hutano monounsaturated mafuta. Iyi protein-fat combo inokuchengetedza kugutsikana kwenguva yakareba- kwenguva refu kupfuura iyo inokutora iwe kuti urove chikafu ichi.
Zvimwe
- 4 masentimita matanhatu-zviyo zviyo zvigorosi
- 1.5 tablespoon mafuta omuorivhi
- 2 makapu emakinheni machena machena, akacheneswa uye akadonhedzwa
- 1/2 mukombe salsa
- 1/2 mashizha avocado, peeled uye diced
- 1 supuni 1 yakasanganiswa yakatsvuka anyezi
- 1 svondo clove garlic
- 1 teaspoon yakachena juisi
- 1/4 teaspoon poddered turmeric
- 1/4 teaspoon pasi cumin
- 1/8 teaspoon munyu
- tsvina yepasi pepuru
- 4 makapu arugula
- 1/2 mukombe yakatorwa tomato
- 1/4 teaspoon tsvuku pepper flakes (kusarudza)
Kugadzirira
1. Preheat oven kusvika 350F.
2. Shandisai mashupuni maviri emaorivhi emuorivhi pamativi ose maviri emuti wega wega wega, gadzira bhaka, uye gadzira kusvikira mutsvuku, anenge maminitsi gumi.
3. Mune blender, fungidza nyemba uye salsa kusvika inenge hafu yehairi yakachena uye hafu inoramba iri chunky. Wedzera mvura, 1 kikapu panguva imwe, kana iwe uchida kuonda musanganiswa. Kana iwe uchida mahesheni achidziya pane nzvimbo yekupisa yemukati, kupisa mune microwave kuchengeteka kudya kwemaminitsi 1, kana kusvika kusvika kupisa.
4. Muvharo remasvikiro, sunga avocado, eiii tsvuku, garlic, juisi yemononi, turmeric, kumini, munyu, uye pepper pamwe chete kusvikira rakanyorova.
5. Pisai mapapu maviri emvura mune pani huru uye wedzerai makapu mana e-arugula, musanganisa kusvikira zvishoma zvishoma, ipapo bvisa kubva mumvura.
6. Unganisa tostada yako. Paridzai mahairi uye sarsa musanganiswa pamucheka wepamusoro uye nepamusoro nearugula yakaoma, nyanya yakagadzirwa, guacamole, uye kusasa pepuru tsvuku.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usati uri mudiki kana kuti usina maharage madema, unoshandisa zvipembenene zvepineti kana mahesheni epiyo panzvimbo. Kana kuti, edza shanduro nemarbanzo nyemba uye shandisa podry powder mu guacamole munzvimbo yekasi nemumini. Iwe uchari kugamuchira fibha yekuzadza, iron, uye antioxidants.
Mitsva yakasvibirira, sekubuda kwezuva, inogona kushandura arugula kana ukasarudza gunchier, isina kubhakwa. Chaizvoizvo, unogona kushandisa kare kana sipinashi panzvimbo yearugula kana iwe usati uri fan of the taste.
Unoda kuita chikafu ichi burrito ndiro? Shandura tortilla kunze kweiyo yakagadzirwa nequinoa kana kuti ruvara rutsvuku. Itai kuti rime rive mukati memaroni kuwedzera zvakasiyana zvakasvibisa ruzivo uye shandura muhuni yehupi panzvimbo yekumini kuti uwedzere kubata zvinyoro.
Kubika uye Kushumira Mazano
Regai garlic igare kwemaminitsi gumi mushure mokunge musingadyi uye muviri wenyu unotora akawanda emishonga inoshandiswa antioxidant.
Chibage chegorosi rinopisa zvakanaka uye chikadzika nokukurumidza, saka chengetedza zvinyorwa mufiriji kana iwe usingaronga kuishandisa mukati memavhiki.
Iwe unogona kuudza avocado yakachena kana iyo stem inowira nyore nyore uye inobva pane chigamba chemucheka mutsvuku wakajeka.
Kana iwe uchida kaviri tortillas, shandura mafuta uye kupisa mukati me skillet kusvikira uchitonhora.