Nutrition Highlights (pakushanda)
Maoriro - 223
Fati - 15g
Carbs - 9g
Maprotheni - 15g
Nguva Yese 13 min
Prep 5 min , Cook 8 min
Kushumira 2
Kuwedzera michero yako nekudya yemiriwo ndeimwe yenzira dzakanakisisa dzekutarisa ropa rako. Zvibereko nemiriwo zvinopa mavitamini, mineral, fiber uye antioxidants , asi zvakakosha ndeye potassium , magnesium, uye kunyange calcium iyo inopa. Imwe nzira yekuvimbisa kuti uri kuwana miriwo yakakwana ndeyokutanga zuva rako nekushandira!
Ichi chinopisa chemadimu chekuMexico chinosanganisira tsvina yakasvibira uye anyanisi, cilantro, uye tomato zvakaputirwa kuva futi, mapurotini-akapfumbira mazai akaoma. Yakasvibiswa nekakawanda shredded cheese uye girafu, potassium-rich avocado, ino yekudya mangwanani ano inzira inonaka uye inogutsa yokutanga zuva rako.
Zvimwe
- 3 mazai makuru + 1 mazai machena
- 1/4 mukombe weiii, yakatswa
- 1/4 kapu bell pepper, diced
- 2 clove garlic, minced
- 1 tablespoon jalapeno itsva, diced
- 1/4 mukombe cilantro mashizha, zvinenge zvasarudzwa
- 1/4 mukombe utamatisi, diced
- 1/2 duku avocado, sliced
- 2 tablespoons yakavezwa shbyded jack kana cheddar cheese
- salsa kana hot sauce
Kugadzirira
- Muchikamu chiduku, whisk mazai nemuchena kusvika pamwe pamwe uye fluffy. Kuisa parutivi.
Gadzira duku shomanana isina tsvimbo skillet pamusoro pepakati-pasi moto. Shandisa mafuta uye uwedzere anyezi, bell pepper, garlic, uye jalapeno. Pheka, inomutsa, kusvikira zvinyorova, maminitsi matatu. Bvisa kubva pan uye uise parutivi.
Dzorera kupisa kusvika pasi, spra zvakare, uye wedzera mazai. Ika kupisa pamusoro pekupisa, kusundira mazai kubva kunze kwepani kusvika pakati nepakati ne rubber spatula, kusvikira zvese zvapera. Wedzerai veggies yakagadzirwa uye 2 tablespoons cilantro mazai uye rambai muchibika kusvikira mazai akaiswa.
Kuti uungane, gurai mazai pakati pembiya mbiri. Wedzera tomato, avocado, cheese, uye cilantro yakasara. Pamusoro ne salsa yako inofarira kana mushando unopisa. Enjoy!
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uine dzimwe mishonga iripo iyo inoda kushandiswa kumusoro, inzwa wakasununguka kuaisa mupani nemapuropiti uye anyanisi. Zvokudya zvokudya zvokudya zvokudya zviduku zvinotapira inzira yakanaka yekushandisa miriwo inenge yava kuda kuenda zvakaipa. Mbeu, zviyo, uye sipinashi zvese zvaizova zvakawanda zvekuwedzera.
Kuti uchengetedze ma koriori, mafuta uye sodium iri pasi pesimba, iva nechokwadi chekunamatira kune chikamu chiduku chechizi uye avocado yakanyorwa muchepe. Kunyange zvazvo iine uwandu, zvokudya izvi zvinowedzerawo calori-dense.
Kana iwe uchida kutarisa cholesterol yako, unogona kushandisa mazai ega ose panzvimbo ye mazai akazara.
Kubika uye Kushumira Mazano
Paunenge uchiita mazai mazai, chengetedza kupisa kwepasi uye pfuurira kusvetuka kubva kunze kwemberi mukati kuti zvive nani.
Shumirai nemunda wegorosi wakanatswa kana wegorosi tortilla uye kushandiswa kwemichero mutsva kunopedza kudya.