Ichi chihonye chinyuchi chinotapira uye mupunga murairi inonakidzwa kumba kwangu. Nyuchi dzakasvibirira dzakaderera mumafuta uye makoriyori, asi dzizere ne fiber uye mapuroteni. Zvechokwadi, zvinokurudzirwa kuti unopedza zvisungo zvitatu zvemajisi pamusi wehutano hwakanaka, uye idzi nyemba dzakaoma dzinoverengera kune iyo!
Iyo ndiro inofadza zvakakwana kuti ive kudya kwakakwana mairi, kana inogona kushandiswa sechidimbu chekudya pamwe nemamwe mafambiro eMexico . Izvo zvisingasviki nyore kuita uye zvisingasviki. Kunyanya iyo inofarira zvikuru. Ndicho chikonzero chikonzero chakadaro mumba mangu. Hapana kukakavara nayo uye iri nyore nyore. Dzimwe nguva tinofara zvishoma nezvidyo ichi uye tinogadzira kuunganidza kwekugadzirira kuti munhu wese ashandise sezvavanoda. Edza kuisa zvimedu zvemasamatisi akachekwa, avocado, chiduku che shredded cheese kana salsa uye rega munhu wose awedzere mbesa uye mupunga sezvavanoda.
Zvamunoda
- 1 kikombe chena jisi, isina kunwa
- 2 makapu mvura
- 1 tbsp.
- mafuta omuorivhi
- 1/2 kapu yakasikwa tsvuku tsvuku tsvuku
- 1/2 kapu yakasvibira tsvuku
- 1/2 kapu yakasanganiswa anonisi yakanaka
- 1 clove
- garlic , minced yakanaka
- 3/4 mukombe utamatisi muto
- 2 tsp. ivhu cumin
- 1/2 tsp. dzakaomeswa
- oregano
- 1/4 tsp. munyu
- 2 15-oz. makani madhishi mavara, akacheneswa uye akacheneswa
- 2 tbsp. vhiniga
Nzira Yokuita Izvo
- Kugadzirira rizi, pamwe chete mupunga nemvura muhomwe huru pahupamhi hwekupisa. Uyai nemvura kumota, uye dzorerai kupisa kusvika kune miviri uye musimire kwemaminitsi makumi maviri, kana kusvikira mupunga wanyorova. Apo ri ri rikabika, rambai muchiita nyemba.
- Dururira mafuta omuorivhi muhombe yakakura yepamusoro, uye kupisa skillet pamusoro pepakati-yakanyanya kupisa. Kumusoro, shandisa tsvina yakatsvukwa bhero tsvuku yakasvibiswa, bhuruu yakasvibiswa bhero tsvuku, anyezi yakagurwa, uye minced garlic. Ramba uchibika mishonga kwemaminitsi masere, kana kuti kusvikira miriwo iri nyoro uye anyanisi ari kutenderera. Miti yemiriwo inofanira kuva inonhuhwirira asi isingabvumi kana kuti inoputika. Zvadaro, wedzera muto mutsva, tomini pasi, oregano, uye munyu. Dzorera kupisa kusvika pakati, uye simmer chisanganiswa kwemaminitsi mashanu. Zvadaro, wedzerai mahagi madema uye vhiniga, uye simmer imwe maminitsi gumi.
- Kuti ushumire, kapu pamusoro pe 1/3 mukombe wejisi yakabikwa muhomwe imwe neimwe, wozochera zviyero zvakaenzana mumudziyo mumwe nomumwe, pamusoro pemupunga. Shumira pakarepo uye kumusoro nematata akachekwa, avocado, salsa, kana kuti shredded cheese kana iwe uchida.
Per Kushumira Maoriki 259, Fat 3 gramu, Pro 10 gramu, Carbs 48 magiramu
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 688 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 131 mg |
| Carbohydrates | 129 g |
| Dietary Fiber | 30 g |
| Protein | 36 g |