Ichi chikwata chinoputika burrito bowl chakaitwa ne quinoa panzvimbo yemucheka mutsvuku ndeye zvose nezvegarnishes. Gira pamucheka wakasvibirira, ruvarai eiii, moto unopisa, uye avocado. Iyo imwe chirongo, imwe ndiro yefuraya yakakwana yekudya kwemhuri (uye zvakanyatsonaka zvakasara zuva rakatevera kwemasikati).
Zvamunoda
- 1 pound boneless, skinless chicken mahudyu
- 1 cup chicken muto
- 1 14.5 ounce inogona kutema / pured tomato
- 1 anyezi, akachekwa
- 3 garlic cloves, akachekwa
- 2 maspunikiti chili yeupfu
- 1/2 teaspoon garlic powder
- ½ teaspoon coriander
- 1 mukombe quinoa, yakashambidzwa
- 1 bell pepper, yakagadzirwa zvakanaka kana yakatswa
- 1 15 -ununce inogona kudonha mbesa kana nyemba dzakaoma, dzakanatswa uye dzakashambidzwa
- 2 makapu grated cheddar cheese
Nzira Yokuita Izvo
- Muchibiki chinononoka, sanganidzai huku, muto, tomato, anyezi, garlic, chili yehuni, garlic powder, coriander, uye munyu. Cook chicken pamusoro peawa matatu.
- Bvisai chicken kubva mubiki anononoka uye muipedze neforikisi nemudziyo. Isai kana mushure mokubika. Wedzera quinoa, bell pepper, uye nyemba. Ika pasi pasi 2 maawa akawanda.
- Fwanya gate cheese kumusoro. Ramba uchibika kusvikira cheese inyauka.
- Shandisai huku uye quinoa burrito ndiro ine zvakawanda zvehuta: kamuki yakasvibirira, ruvarai eiii, moto unopisa, uye avocado.
Quinoa
Quinoa inonzi "KEEN-WA" inonzi mbeu isina guten (inowanzonzi tsanga) yakakurira kwezviuru zvemakore kuSouth America. Iyo ine puroteni yakakwirira pane yezviyo zvose uye inoonekwa seprotini yakakwana.
Rudzi rwakanyanya kunyanya rwequinoa rwakachena. Zvisinei, iwe uchaonawo ruvara, rutsvuku kana rune mimwe yakasanganiswa inotengeswa pane zvekudya. Kune chikamu chikuru, chichena, chichena uye chibvuo chinotapira zvakafanana, kunyange zvazvo tsvuku ine mutsvuku uye yakasviba inogona kuva nekwakatsva kune dzimwe nyika uye chewier kutsika.
Usati wagadzirira quinoa, inowanzokurudzirwa kuti uisuke mumvura. Zvisinei, kuchenesa quinoa hakusi zvakakosha sezvamungafunga. Mhando dzakawanda dzequinoa dzakaputirwa kana kusati dzashambidzwa kuti dzibvise bvudzi rinorwadza asi risina njodzi (rinonzi saponin).
Kwete kuchenesa quinoa haisi kukuvadza, asi quinoa inogona kuva nekunaka zvakanyanya kana isisina kunatswa. Kuti usuke quinoa, svetera iyo mumudziyo wemvura unoshandura uchishandisa meshonga yakanaka, kana kungoyerera mvura pamusoro pe quinoa pazvinenge zviri mumucheka.
Chicken Zvidya Here?
Chokwadi, iwe unogona kushandura pasina mahara, mapundu asina kuvepa mazamu muchepe ino panzvimbo pehudyu. Asi tarisira nyama kuti idye uye isasvikire kupfuura nyama yehudyu.
Imwe nzira yekurwa nayo mazamu akaomeswa ehuchi: nyorai mumunyu / shuga / mvura mushure mekubika nyama.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 852 |
| Total Fat | 39 g |
| Saturated Fat | 19 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 144 mg |
| Sodium | 756 mg |
| Carbohydrates | 68 g |
| Dietary Fiber | 17 g |
| Protein | 59 g |