Nutrition Highlights (pakushanda)
Maoriro - 262
Fati - 8g
Carbs - 41g
Puroteni - 9g
Nguva Yese 60 min
Prep 30 min , Cook 30 min
Kushumira 6 (2 tacos imwe neimwe)
Izvi zvinopa tacos zvinopa muraraungu wemavara-mutsvuku (tomato), marangi ( sweet potato ), zhizha (mashizha ejira), ruvara (zucchini, maorivhi matsvuku), uye ruvara rwepepuru (pinto nyemba, tsvuku yeiii) -kubva kumiti-based ingredients , zvichigadzira chikafu chinopisa antioxidant-richine Mediterranean-style.
Zvose zvinosanganisa zvinosanganiswa pamwechete uye zvakabikwa muchoto, zvichibvumira kuti zvigadzikane zvekugadzira chiitiko. Miti yemiorivhi yakasvibira yakaisvonaka inowedzera umami, nyama-inofadza kune recipe. Shandisa mami-enhancing ingredients yakafanana newayo mushroom, soy sauce, miso, nyanya yemarato uye miorivhi kuti uwedzere kunhuvira kwezvokudya zvezvinomera.
Pinto nenyuchi inopa chinhu chikuru chepuroteni mune idzi tacos. Ita ichi chikafu paMuvhuro weMuatless, kana zuva ripi revhiki, nekuda kwemudzimai unofarira mhuri.
Zvimwe
- 1 mashizha zukini, cubed
- 1 mashizha yellow squash, cubed
- 1 mbatata kaduku, yakakonzerwa uye kubhekwa
- 1 svondo jalapeno, de-seeded uye yakagadzirwa zvakanaka
- 1/2 mideji tsvuku yeeiii, yakagurwa
- 2 tablespoons mafuta omuorivhi
- 1 tablespoon chili pfupa, yakakamurwa
- 1/2 mukombe mavarairi maorivhi, akacheneswa uye akacheka akachekwa
- 1, 14.5 imwechete inogona kutema tomato
- 1, 15-ounce inogona kudonha mbesa, inonatswa uye yakashambidzwa
- 1/4 mukombe cilantro yakasikwa
- munyu uye pepper kuti tate
- 12 6-inch chibage tortillas
- 6 tablespoons isiri mafuta mafuta Gurugiti yogurt kana mukroma (1/2 tablespoon per taco)
Kugadzirira
1. Gadzira huni kusvika 400 F.
2. Gadzira pamwe chete zukini, squash, mbatata, jalapeno, uye tsvuku yeiii nemafuta emuorivhi uye hafu yehupfu yechipiri uye nzvimbo pane bheka. Bhika kwemaminitsi gumi nemashanu, ndokukanda ne spatula.
3. Wedzerai miorivhi mitema, diced tomato, uye pinto nyemba kumusanganiswa wemiriwo pamwe nehupi yehupi yakasara uye kubika kweimwe maminitsi 10 kusvika ku15, kusvikira zvose zvinopisa uye miriwo inononoka.
4. Kurudzira mu cilantro. Wedzera munyu uye pepper kuti uite.
5. Kushisa maruva emvura nokuputira muchero yakachena uye microwaving kwemaminitsi 15 kusvika ku30, kana kupisa mumwe nomumwe pamusoro pomurazvo pamusoro pepamusoro pehove.
6. Spoon mishonga yezvirimwa mumaguta uye mushumire pamwe chete nekodhiki yemuchero wakasvibirira kana guriti yeGreek.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana imwe yemiriwo kana mahairi ari muhope iyi haisi mukombe wako wei (kana chili), unogona kuisa zviri nyore kuti uve nechikafu chaunosarudza. Zvichida iwe unoda kuchinja zvipfeko zvepineti zvechickpeas. Chickpeas zvinonyorera zvakadai sepineti, kunze kwekuwedzera mu vitamini A , makoriri uye omega-6 fatty acids, uye pasi mu omega-3 fatty acids.
Edza kushandisa shanduro yeGurugiti yakagadziriswa sechinhu chinotsiva kirimu yakasviba; iyo ine mamiriro akafanana uye anonaka asi ine zvimwe mapuroteni.
Kubika uye Kushumira Mazano
Ita zvakakwana zvemukirayi uyu uye ushumire zvakasiyana nezvokudya zvinonaka 5!
Edzai tacos usiku humwe, ndiro yakashambadzira yeiyo inotevera, uye Tex Mex migas kune yakasviba uye yakasvibira mangwanani. Pakupera kwevhiki, fara zvakasara zvakatakurwa pahuwandu hwegorosi (sezvinoitwa joe joe) kana kushumira kunotonhora pamasviki kuitira salsa-kufanana newaunofarira kudya.
Chili inogona kuchengetwa mufiriji kwemwedzi 4 kusvika ku6.
Edza chikoro chako chakasara muchigadziko chisina kupfigirwa, nyora zvakapetwa uye ushandise-nematafura ari kumusoro, uye chekuchengeta. Kwete chete iwe uchava nekukurumidza kudya kuti udzivirire uye kupisa munguva yemberi, asi iwe unogona kudzokerazve kune yako inonaka yemirimi yemiriwo yemwaka mumwaka wechando uye mutambo.
Iyi kamukira inoteerera mazano ekufambisa uye zvirongwa zvekudzivirira kenza zvinorondedzerwa neAmerican Institute for Cancer Research.