Nutrition Highlights (pakushanda)
Calories - 408
Fati - 10g
Carbs - 68g
Maprotheni - 14g
Nguva Yese 55 min
Gadzirira 10 min , Cook 45 min
Kushumira 6 (1 burrito mumwe nomumwe)
Isa pamwe chete bheji yehairi idzi uye bhari burritos kwemazuva mashomanana anokosha yemwoyo-ane utano, anotora-uye-kuenda zvokudya zvezvinomera. Kuva wakagadzirira kunogona kukubatsira kuti uswedere pedyo nekudya kwakanaka kwecholesterol. Kana wakagadzirira iwe hauna kukwanisa kusarudza mari isina kunaka kana kuronga chimwe chinhu mukati. Pane kudaro, uchadya kudya kunonaka nemishonga yaunoziva nayo.
Zvimwe
- 1/2 mukombe bhari, yakaoma
- 1 tablespoon mafuta omuorivhi
- 1 ekiiii, yakagurwa
- 1 teaspoon yakaoma garlic
- pikisa tsvuku tsvuku tsvuku
- 1/4 teaspoon cumin
- 1/4 teaspoon munyu
- 3 tablespoons tomato paste
- 1 svikiro karoti, shredded
- 1 15-ounce inogona kuisa nyemba
- 6 guru guru gorosi tortilla (9 kana 10 inches inopfuura)
- avocado, salsa, shredded cheddar, kana muto wakasvibirira, zvekunakidza uye dipping, optional
Kugadzirira
- Gadzirira bhari maererano nemirayiridzo.
- Nepo bhariri iri kubika, kupisa mafuta omuorivhi mukapu yepakati-kati pahupamhi hwehuni. Wedzerai onion, garlic, pepper flakes, kumini, munyu, nyanya nyanya, karoti, uye nyemba nyemba. Itai pamwe chete uye regai kupisa kwemaminitsi mashanu. Bvisa kubva kupisa uye shingai musanganiswa zvishoma neforogo.
- Kana imwe bhari yakagadzirira, isa tortilla imwe neimwe patafura yakasiyana. Gurai bhariri uye mutsvina webhanhire muzvikamu zvitanhatu uye muzvigadzirire kusvika mukati mejasi rimwe nerimwe.
- Putira burritos yako.
- Fungidza tortilla iri hafu, woisa rimwe rutivi pasi pekugadzirisa uye udzose zvakare pamwe chete nekuputika.
- Fungira kuruboshwe rworuboti kusvika mukati (anenge 2 masendimita mukati). Dzokorora nerutivi rworudyi.
- Ita zvinyoronyoro zvinosungirirwa kusvikira iwe uine burrito yakakwana.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Nyuchi dzakasvibirira dzakapfuma mune fiber yakagadzikana, chikamu chinokosha che cholesterol-kuderedza kudya. Fibibatsiro inobatsira kuderedza LDL cholesterol zvakananga, zvichida nekusunga mamolekyu sezvavanenge vachifamba nenzira yenyu yekudya. Izvo zvinobatsira hazviregi ipapo, zvakadaro. Iwe unowanawo protein, iyo inokubatsira kuzadza uye kusava nenzara mushure mekudya kwako. Nenzira iyi, mahairi anobatsira kutora uremu zvakare.
Izvi zvinoshanda kumarudzi ose, naizvozvo kana usina mbeu nyemba kana kusarudza lentiy, nyemba tsvuku, mazai emeso matsvuku, pinto, kana mamwe mimwe michero inoyevedza , enda mberi uye uishandise.
Kushandisa zviyo zvakakwana sebhari yakafuridzirwa zvakare kunowedzera imwe fiber pakudya kwako. Mhando chaiyo ye fiber, beta-glucan, inoitikawo ine kenza-kurwisa maitiro. Paunenge uchitenga, unogona kuona kuti zvose hulled bhari (dzimwe nguva dzinonzi dehulled) uye pearl bhari inopiwa. Bhari yakasvibiswa inogadziriswa zvishoma, zvinoreva chikamu chayo chekunze, bran, inobata.
Bhabha rakasvibiswa ndizvo zvayo zviyo zvose. Iyi yekunze yakatsetseka inowanzobviswa muchera yebhari, asi vamwe vangave vachiripo.
Uyezve, fibhe mubhari haisi kuiswa mubhanhire chete asi inoparadzirwa mukati mega imwe kernel, saka bhariri yakarongeka inoramba ichipa fiber. Kana iwe uri pfupi panguva, bhari yakaiswa mapegi inobata nekukurumidza. Kana zvisina kudaro, wadii kuenda kumarudzi akasiyana-siyana (kana kuti zviyo zvakasiyana zvakakwana zvachose ).
Kubika uye Kushumira Mazano
Kubvira bhariro inotora nguva yekubika, inoda kuva nayo pane stovetop usati watanga chimwe chinhu. Imwe nzira yokunyengera ndeyokudzikisa usiku hwose. Edzai uye musuke musati maisa pasi pa stovetop.
Shandira nechitoro-chakatengwa kana DIY classic guacamole , ruby red salsa , kana kusasa shredded cheddar uye yakasvikira cream yakasviba kurutivi. Pane kudaro, iwe unogona kuwedzera izvi zvigaro mu burrito imwe neimwe usati wanyora. Cherechedza kuti izvi zvinowedzera-ins hazvibatanidzi mune zvakakosha zvokwadi yemuenzaniso uyu, saka funga nezvemazana ekugovera.