Nutrition Highlights (pakushanda)
Maoriro - 165
Fati - 9g
Carbs - 22g
Protein - 4g
Nguva Yese 55 min
Prep 35 min , Cook 20 min
Kushumira 4 (1 nzeve imwe neimwe)
Mutsva, chimedu chinotapira pamubheji chinopa zvakawanda zvakakosha: zviri nyore kuwana- zviyo zviyo zvakanyatsonaka zvekudya zvakasvibirira kana kubikwa, pachega kana mumasadhi uye salsas. Ichowo chisarudzo chisingabhadhari -kuwedzera kwehuzha kwezhizha, unogona kazhinji kutenga nzeve dzinoverengeka nokuda kwemaundi maviri kana maviri.
Kunyange zvazvo zviyo zvisingawanzofungidziki sehuwandu huse, zvikamu zvayo zvine zvese zvitatu zvinokonzera utano : bran, germ, uye endosperm. Kubva kwavari unowana fiber, antioxidants, mafuta ane utano, yakaoma makhahydrates, nezvimwe, zvose zvakakosha mukudya kwakanaka kwecholesterol.
Unakidzwe nemiti iyi inotakurwa mune iyi inopisa, inozivikanwa yeMexico inopisa mumigwagwa. Inopa zvidimbu zvinoshandiswa sekiyo, chili pepper, uye cilantro, uye inoenda zvishoma chighter pane cheese kuti ichengetedze marori uye mafuta zviri mukati.
Zvimwe
- 4 masvikiro ehura dzezviyo
- 2 tablespoons avocado mafuta
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1 teaspoon yakaoma cilantro flakes
- 1/2 teaspoon kosher munyu
- 1 puniki yakagadzirwa parmesan cheese
- 1/2 lime, kudhonza mumadhari
Kugadzirira
- Preheat the grill to medium.
- Itai kuti nzeve dziri mundiro huru yemvura inotonhora kwemaminitsi makumi matatu.
- Kusvikira kumagumo ekudzika kwavo, gadzirai musanganiswa wemiriwo mumudziyo muduku. Sungai mafuta e-avocado, chikafu chechipiri, puririka, mashizha eparsley akaputika, munyu, uye parmesan cheese. Kurudzira zvakanaka.
- Gadzirai nzeve dzezviyo. Bvisai kubva mumvura, muchizunungusa kubva pane zvakanyanya. Bvisa rimwechete kana maviri mapeji emakungwa akaoma, kunze kweiwo, achisiya zvishoma zvitatu pane. Dzorera zvimiso zvakasara zvakakwana kuti zvive pachena chirikadzi mukati. Dhonza silk kubva kushandisa maoko ako kana pepa pepa. Kushandisa brashi, paridza mishonga yemishonga pamwe chete pamativi ose. Tora mapeji kumashure.
- Isa chibage pane grill. Grill kwemaminitsi makumi maviri, kutenderera nzeve imwe neimwe maminitsi mashanu, kusvikira mapepa ari kurohwa nyore neforogo kana banga.
- Bvisa pane grill, rega kupora kwemaminitsi mashomanana, uye ushande neine lime wedges uye kuwedzerwa maruva uye zvinonhuwira zvinowanikwa mukusasa, sezvakada.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Sezvo uri kufara, sarudza mafuta nehupamusoro hwehusi hwehutu, imwe inofamba zvakanaka mumoto. Mafuta eAvocado ane akakwirira pa520F uye anounza huwandu hwehutano hwakanaka hwokuti chibereko pachako chinopa . Kana iwe usina chakanaka, sunflower kana mafuta akabatanidzwa zvakanaka zvakanaka uye inogona kunge iri shoma. A high quality mhandara yemafuta anozoitawo.
Gadzira nzeve yako yezviyo mumanzwiro ako uye zvido zvako. Shandisa chero kusanganiswa kwemashizha uye zvinonhuwira zvaunoda. Dzorera kupisa nedhadha ye cayenne, kana kuwedzera basil uye oregano mazaya emutauro weItaly. A bit curry kana garam masala inogona kuwedzera Indian flare.
Kubika uye Kushumira Mazano
Usazununguka pakukwira chibage, kunyange kana iwe uri pfupi panguva. Iyo mhepo yakanyanyisa inobatsira inoderedza mapepa nemazinga uye inoita kuti nzeve dzive nyore kushanda nadzo. Kana iwe usingakwanisi kutenga hafu yeawa, chengetedza kwemaminitsi gumi.
Chengetedza kupisa kwemukoko wegrill kusvika pakati pepakati, pasinei nokuti uri kushandisa gesi kana marasha.
Dzivisa kuisa nzeve dzacho pakarepo pamoto wakazaruka, sezvavanozobata moto. Kazhinji maminetsi makumi maviri anokwana nzeve yakanyatsoputika, asi iwe unogona kuramba uchicheka kusvika kumaminitsi makumi matatu kana nzeve dzako dziri pamhepo inopisa.
Iwe unogona nyore nyore kugadzira iyi recipe muvheni. Putira hura dzezviyo mualuminium mapiritsi mushure mekuputira nemafuta nemiriwo inosanganiswa. Bika pa 350F kwemaminitsi 30 kusvika ku40.