Nutrition Highlights (pakushanda)
Maoriro - 442
Fati - 26g
Carbs - 32g
Maprotheni - 22g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 2
Kutsvaga mishonga-yakazara uye inofadza kune imwe ye omelette yako kana frittata? Migas ndiyo nzira yakakwana.
Migas zvinoreva "zviputi" muSpain, uye kusiyana kwekudya iyi kunowanikwa muMexico uye Tex Mex yekudya, kazhinji inenge yakasara kana kuti midzi midzi yakasungwazve mumafuta uye yakavhenganiswa mazai uye / kana miriwo, nyama, uye cheese.
Iyi recipe inoshandisa mishonga uye nyemba inozadza kubva mune imwe purazi chirim tacos recipe kuti ipe polyphenols inozivikanwa nekudzivirira kenza. Ivha nehase zvinotakura muprotheni, calcium, uye kutapira kwemavara, uye chigodo chechipiri chinowedzera chiedza. Ichi chikafu chakajeka uye chikafu-chikafu zvine mavara akasiyana-siyana.
Zvimwe
- 4 mazai makuru
- 1 ounce cheddar cheese, shredded kana kuti yakasarudzwa kuva hunks maduku
- 1 kapu tortilla chips (anenge 10 chips, yakaputsika muzvikamu zvekurumidzira-zvikamu)
- 2 maspuniji maorivhi
- 1 kapu yekusara ichizadza kubva pamunda wekulima chiri tacos
Kugadzirira
1. Gadzira mazai mumudziyo wepakati uye urove newaini kana kuti foloko kusvikira wabatanidzwa. Isa mucheche. Wedzera tortilla chips uye uite kuti dzive dzakanyanyisa muzai yeii kweminiti imwe.
2. Gadzira chikwata chepakati pepamusoro-kupisa. Wedzera mafuta emiorivhi uye egg-cheese-tortilla kusanganiswa uye kuputika ne spatula kusvika 3/4 yenzira yakabikwa.
3. Wedzera munda wekurima chichi chizadza uye uenderere mberi kune imwe miniti kana maviri kusvikira zvose zvatsva uye zvikagadzirwa.
4. Gira pamaplate uye ushande. Hot sauce inosarudzwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kutsvaga mafuta ane mafuta akaderera pane cheddar cheese? Edzai mupuni wepafa, kwete-mafuta yeGurug yogurt panzvimbo yechesi. Gorosi Guriti yegurisi inowedzerawo mune mapurotini uye calcium kupfuura cheddar cheese, asi zvicharamba ichipa iyo yakachena, yakasvibira.
Kana iwe usingadi kuputika kwechirwere chechirasi, shandisa mafupa echecheti kubva kumunda mumwechete wepurazi chiri taco recipe . Itai bhenekeri mukana weti tortilla mu-1/2-inch vipande uye muasase mumusanganiswa kwekunyanya kutema.
Kubika uye Kushumira Mazano
Pair pamwe chete newaini yemichero yenguva yechinguva yekunakidza kwakanaka kwekunakidza kwakanaka uye kutonhora kunotanga kutanga zuva rako.
Zvine zvasara zvinoshandiswa? Dzorera iyi kamukira muquiche yekudya kwakasviba uye kunovaka muviri, masikati, kana kudya kwemanheru. Shandisai gorosi rakapetwa kana kuti zvive zvako neupfu hwegorosi. Dzoka tortilla chips, ugodira mune pekurimisa chirim , uye gadzira maminitsi 45 kusvika ku50.