Nutrition Highlights (pakushanda)
Maoriro - 384
Fati - 14g
Carbs - 42g
Maprotheni - 24g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 1
Unakidzwe nekopikiti Starbucks sipinashi, feta, uye egg yakachena yekushambidzira kuvhara rupepe nechinguva chekuwedzera-kupesana nekuputika kwekusimudzira turmeric . Kuputika kunoshamisa nekuzadza nema 24 gramu eprotheni uye 10 gm e fiber. Inosiya chimwe chezvinhu zvakanaka, kwete kunyange nekisiki chesi, asi inokuchengetedza mari uye nguva inomirira pamutsara. Iwe ungasakwanise kupedzisa chinhu chose, saka fara hafu!
Zvimwe
- 3 mazai makuru mazai
- 1/4 teaspoon pasi turmeric
- 1/8 teaspoon pasi pasi pepuru
- kubika spray
- 2 makapu sipinashi, akachekwa
- 1 ari pakati pegorosi, insides yakabudiswa uye yakasara yakanyatsoputika
- 1 burrito-size yose gorosi tortilla (10 inches inverse)
- 1 tablespoon plain low-fat cream cheese
- 2 tablespoons crumbled feta cheese
Kugadzirira
- Muchidimbu chiduku, whisk pamwe pamwe chete mazai vatsvene, tsvuku tsvuku, uye turmeric.
- Shfekedza gango rinopisa rine chiedza chekubika kupisa, pamusoro pepakati pekupisa. Wedzerai mazai uye regai mubike kusvikira pasi, kana maminetsi maviri. Flip kuti ugadzire rumwe rutivi, anenge hafu yemaminiti, zvino bvisa kubva pane.
- Shfekedza pani nechokudzivirira kwekupisa spray zvakare, kana zvichidikanwa. Wedzera sipinashi kune rumwe rutivi uye tomato kune imwe. Rega kubika, kuchengeta zvakaparadzana uye zvichikurudzira pane dzimwe nguva kusvikira sipinashi ichingowanikwa (anenge maminitsi maviri) uye tomate inopigwa (anenge maminitsi mana). Bvisa kubva pane.
- Paridzai tortilla yenyu pane imwe hombe huru kana kutema bhodhi. Paridza pakisikiti chese, uchisiya anenge masendimita asina chinhu kumativi ose e tortilla, uye usasvina feta cheese kumusoro. Gadzira sipinashi uye tomato pamusoro pebiri.
- Tora mazai mukati matatu ugoenda kune rumwe rutivi rwetambo. Tora pamusoro nepamusoro peti tortilla kumativi, uye pfuurira mazai mukati mepakati uye ramba uchizununguka zvakasimba kusvikira iwe uchizosvika kune imwe mugumo.
- Dzorera kuvhara kune pani, mutsindo uri pasi. Pisa pamusoro pepakati kwemaminitsi matatu kubva kune rumwe rutivi, kusvikira wanyorova uye ndarama yakaonda. Cheka hafu uye ushande.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kuuya nemhando dzakasiyana-siyana yemiriwo-based tortillas apo mabhizimisi ekutsvaga-sipinashi yemiriwo uye tomato basil maviri anowanikwa. Unogona kuedza izvi. Zvokudya zvinovaka muviri zvakafanana uye zvingave zvakanyanya kufadza muvhitamini uye nemaminetsi.
Zvisungo zvinoda kuti vatsvene vatsva vatevedze Starbucks classic.
Pane kudaro, unogona kusiya vatsvene uye kushandisa mazai maviri makuru. Mazai eji akanaka kwauri. Kunyange zvazvo vakapa cholesterol (iyo isiri iyo isina kunaka kudya sezvatakanga tambofunga), iyo yakazara necholine , inokosha kumurangariro, moyo, uye chiropa utano. Mazai maviri anopa zvinenge makumi manomwe kubva muzana zvezvinangwa zvako zvezuva rimwe nerimwe pamwe ne14 muzana yekurudziro yako yezuva nezuva yevhitamini D , iyo isiri yezvokudya zvakawanda zvine .
Cherechedza kuti munyu hauna kubviswa nokuti feta cheese inopa zvakawanda.
Kana iwe uine mawoko, iwe unogona kuchinja mukati mepuniki ye finely diced sundried tomato kune tamato rose.
Shandisa chero ruvara rune ruvara rwauri kuwana kana kuwana pane zvekutengesa. Chero zvakasiyana-siyana zvekare , somuenzaniso, zvichafambira zvakanaka mumutsara uyu.
Kubika uye Kushumira Mazano
Sarudza tomato yakasimba kuti uderedze chiyero chemvura mumugumo wekupedzisira. Izvi zvichatibatsira kudzivisa kugadzira kuvhara. Spoon out (uye idya zvakasiyana) yakawanda yemvura mumatato sezvinobvira.
Iwe unogona kugadzirira izvi usiku huno pamberi, kuvhara muchechi kana chidimbu, uye kupisa mangwanani anotevera kwekudya kwekudya chamangwanani (regai kuisa mufananidzo wacho mu microwave!). Iwe uchachengetedza mari uye rwendo kuenda kuchitoro, pamwe uwane humwe hutsva hunopesana nekuputika kubva muhutu.