Bored of the usual routine routine? Vegetarian breakfast burritos inofadza kudya mangwanani-ngwanani kana wakaneta newaini inowanzogadzirwa kana zvipake, uye vana vanovadawo. Ichi chikafu chekudya yemadhariki burrito mapepa nemazai, salsa, uye cheese, inonyanya kukosha, saka unogona kugara uchiwedzera mamwe zvinonhuwira kana miriwo kana chipi zvacho chaunoda. Ramba uchibika nekukurumidza uye nyore nyore kwekudya chamangwanani paanoenda.
Zvamunoda
- 2 mazai
- 2 tablespoons mukaka
- Munyu uye pepper (kuvira)
- 1 tablespoon
- mafuta ezvirimwa (kana mafuta kana margarine)
- 1/4 mukombe
- cheddar cheese (grated)
- 2 tablespoons salsa
- 1 upfu hwakatsetseka tortilla
Nzira Yokuita Izvo
- Muchikamu chiduku, whisk mazai pamwe chete nemukaka kusvikira wakarohwa. Nyaya nomunyu uye pepper kuvira.
- Pisai mafuta kana mafuta muhope kana kuti frying pan pamusoro pepakati-yakanyanya kupisa.
- Ngwarira kuwedzera mazai ku skillet. Ivhara mazai, kazhinji kusanganiswa, kusvikira wapedza mazai echishuvo chaunoda.
- Uchishambidza hupfu hwehutu huri mu microwave kwemasekondi mashomanana, kutozosvikira huchidziya uye huri nyore. Isai mazai akaoma mukati meupfu tortilla, uye kumusoro nechese uye salsa.
- Putira uye unakidzwe nemiti yako yezvokudya zvekudya burrito!
Cook's Notes
- Edza kuwedzera dash yeupu inopisa uye zvimwe zvipfeko kune zvokudya zvako zvekudya burrito kana iwe uine ivo varipo.
- Nepo vamwe vanhu vanodavira kuti cholesterol yezvokudya mazai inogona kusimudza cholesterol yako uye inotungamirira kuchirwere chemwoyo, handizvo. Kutaura zvazviri, mazai anogona kuva chikamu chekudya kwakanaka kwazvo. Kutsvakurudza kunoratidza kuti kudya mazai kunogona kubatsira kuvaka mishonga yakasimba, kunobatsira kuhutano hwehuropi, kukudzivirira utachiona, nekugadzirisa simba rekugadzirisa simba, kuderedzera njodzi yako yekuita zvirwere zvepfungwa, rubatsiro mukurasikirwa kwemazivi uye kubatsira nemeso uye ganda rehutano, pakati pezvimwe zvinobatsira.
- Iwe une zvakawanda zvingasarudzwa pakusarudza mazai ezvokudya zvako zvekudya zvekudya. Kusarudza mazai ane utano hwakanaka uye evanhu, tarisa mazai anobva kumapurazi emunharaunda, kana mazai ane chiraira chinoratidza kuti huku dzaive mafuro-akakwidziridzwa, kusina girasi kana kutasununguka. Usanyengerwa neshoko rokuti organic: Hazvireve kuti zvinoreve kuti shiri dzakasimudzwa kana kuti mazai acho achava ane utano hwakanyanya.
Sources:
Doyle, H. (2016, February 01). Mutungamiri Wako Kutenga Mazai. Kudzorerwa musi waNovember 27, 2016, kubva pa http://www.shape.com/healthy-eating/diet-tips/your-guide-buying-healthiest-ggggs
McIntosh, J. (2015, November 3). Mazai: Utano Hwenyama, Nutritional Information, Njodzi. Yakadzorerwa November 27, 2016, kubva pawww.www.medicalnewstoday.com/articles/283659.php
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1878 |
| Total Fat | 85 g |
| Saturated Fat | 35 g |
| Unsaturated Fat | 27 g |
| Cholesterol | 508 mg |
| Sodium | 4,202 mg |
| Carbohydrates | 209 g |
| Dietary Fiber | 17 g |
| Protein | 66 g |