Nutrition Highlights (pakushanda)
Calories - 422
Fati - 20g
Carbs - 12g
Maprotheni - 48g
Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 6 (2 zvikwereti chimwe nechimwe)
Iyi ndiyo inotsika-carb version yeimwe nzira dzakawanda dzekuita tamale pie. Inenge ine tsvina yakakwirira yepamusoro (uye hapana pasi yakadzika). Iwe unogona kushandisa maarimondi kudya uye whey protein powder nokuda kwekukanda kana kuti nyore nyore kuigadzirisa. Kana iwe uchida "kornier" yakakura, unogona kuparadzira imwe yemarmond kudya kwekudya kwezviyo, uye wedzera kipuni chemvura chepuni imwe neimwe yegorosi iwe unoshandura. Pachave ne 1 gramu yemakrohydrate akawanda pakushanda kwepuniki yose yegorosi. Uyezve, kana iwe usina chero whey protein powder zvakapoteredza, unogona kuisiya. Iyo yakaputika ingangova shoma shoma.
Zvimwe
- 1/2 mashizha eiii, akachekwa
- 1 1/2 mapaundi makumi mapfumbamwe emapfumbamwe anonhuwa mombe
- 1 muto mutsvuku bhero pepper
- 1 tsvuku tsvuku tsvuku
- 2 tablespoons chili yeupfu (kana kuti inonaka)
- 14.5-ounce inogona kutema tomato, uye 1/4 mukombe mvura yakachengetedzwa
- 1 kapu yakatsvawa maorivhi
- 1/2 teaspoon kosher munyu
- 1/2 teaspoon pasi pasi pepisi
- 1/2 mukombe almond mhuka
- 1/2 mukombe wekupedzisira whey protein powder
- 1 mazai makuru
- 1/4 teaspoon chili powder
- 1/4 teaspoon turmeric
- 1 mukombe yakaderedzwa-mafuta shredded cheddar cheese (kana kuti Mexican cheese blend)
Kugadzirira
Ovhenti inopisa kusvika ku 350 ° F.
1) Bvisai tomate, uye chengetedza jisi.
2) Isai anyanisi uye nyuchi mumukoko mukuru, uye kubika pamusoro pepakati-yakanyanya kupisa, kuputsa mhou sezvairi kubika. Apo imwe yemafuta kubva munyama yenyuchi inoshandiswa *, wedzerai tsvuku uye tsvuku tsvuku, uye chipfu chechipi. Pisa kusvikira nyama yenyuchi ichigadzirwa.
3) Wedzerai yakagadzirwa tomate nemiti yemiorivhi, uye gadzira imwe miniti. Salt to taste.
4) Shandisai zvigadzirwa zvekudzikisa pamwe chete, kunze kwechesi.
5) Dururirai mombe nemiriwo mu 9 X 13-inch pan, vhurai batter nokuda kwekanyoro pamusoro pemusanganiswa, uye muparidze zvakafanana kumusoro. Fukidza cheese pamusoro pemutsetse.
6) Bika kwemaminitsi gumi nemaminetsi makumi maviri nemashanu, kana kusvika kusvika kwekutanga kunotanga kusvibiswa.
Ndinowanzozvichera mumakwere 12, uye 2 zvikwereti zvichiita kushanda.
Shandira pamwe chete nemucheka wemizambiringa wepasiki nechepasi-carb Lemon Garlic Salad Kupfeka kana iyi Sugar-Free Thousand Island Salad Dressing .