Izvi zveMexico-zvakafuridzirwa zvinodhaka zvekudya zvinokonzerwa neminyo yehena, piniki, uye nyemba dzakaoma zviri nyore, zvinogutsa zvinogutsa, uye zvinokurumidza kugadzirira (iwe unongotora chete chinhu chiri mukikisi).
Iyo yakagadzirirwa-uye-uye-inokanganwa-iyo yakagadziriswa yakazara nefiber, proteine uye yakaderera-glycemic makhahydrates ayo anenge asina mafuta-akasununguka uye akakwana pakuita mararamiro akabatikana.
Kunyanya, ndezvokudya zvakasvibirira zvezvirimwa uye vegan zvemhuri pane bhajeti. Chengetai vegan nokusiya chese inosarudzwa uye yekisi yakasvibirira, kana kushandisa mairi-pasina uye vegan vatsigiri.
Ichi chinhu chinotyisa chekudya kana kuti chekudya zvokudya kunyanya kana iwe usina chokwadi chevatenzi vako 'kudya zvido zvekudya uye zvigadziro zvezvokudya-zvinogara zvakanaka kupa chimwe chinhu kune vose. Edza imwe ye tofu, yezvokudya zvegungwa, uye kushandiswa kweenyama pasi apa.
Zvamunoda
- 1 (14-ounce) inogona kugadzirwa (yakanatswa)
- 1 (14-ounce) inogona kusvibiswa nenyuchi (kana navy beans)
- 1 (14-ounce) inogona kudonha mbesa (yakanatswa)
- 1 (14-ounce) inogona kusviba nyemba (yakanatswa)
- Zvingasarudzwa: 1 (7-ounce) inogona kuvhara chiles (iwe ungada kurasa izvi kana uchibika vana)
- 1 (14-ounce) inogona kutora tomate (Mexican-style inonyanya kudai iwe unogona kuiwana, isina kukonzerwa)
- 1 (1-ounce) pakatengesa taco seasoning mix
- 1/4 teaspoon cumin
- 3/4 teaspoon onion powder
- 1/2 teaspoon munyu
- 1/2 teaspoon garlic powder
- Kuchengeta: tortilla chips kana chibage chips (kuravira)
- Kuchengeta: grated cheese (kuvira)
- Kuchengetedza: zvakasvibira zvakasviwa anyanisi (kutora)
- Kuchengetedza: cilantro yakatsvawa (inonaka)
- Optional: sour cream (kuravira)
Nzira Yokuita Izvo
- Isa chibage chakasvibiswa, mafungi eitsvo, mbesa dzepineti, maharage madema, mazai anokonzera mavara, uye michina isina kuvharwa mumatokiti ako uye ugoikurumidzira nokukurumidza.
- Zvadaro, wedzerai musanganiswa wekudya, gumin, anonic powder, munyu, uye poda yagarisi uye nokukurumidzira kusvitsa zvakare.
- Ika pfupa yakaderera kwemaawa 8 kusvika ku10. Zvimwe, kana uri kukurumidza, unogona kuisa izvi kumusoro kwemaawa matatu.
- Edzai uye gadzirisai mikoko musati mushumira. Kana muto wacho wakanyanya kufara kuti udikanise, wedzera muto wehuta kuti uupise. Kana ikanyanya kudeteka, kubika iyo kwenguva refu nevhavha yacho.
- Kuti ushumire, sarudza midziyo yezvokudya zvakasarudzwa-gorosi, toro, gorosi, eii yakasvibirira, cilantro yakagurwa, ukisi hwakasviba-uye rega mhuri yako kana vatenzi vaende kumusoro mabiko avo vachida.
Tofu Variation
Nezve mapuroteni akawanda, wedai tofu, seitan , kana kuti mavara anogadzirwa nemafuta (TVP) . Kana uchishandisa tofu kana seitan, tevera mirayiridzo iyi. Kana ukashandisa TVP, ona chinyorwa mushure memazano. Zvigadzirwa zvichawedzerwa kubva pa 6 servings kusvika ku 8 servings mumatatu ose.
- Edzai 12 ounces yakasimba kana yakasimbiswa tofu uye muiite mu 8 zvimedu.
- Isa zvigunwe zve tofu pane imwe tema mapepa. Pamusoro kune imwe yakasvibirira mapepa emapuranga uye isa rakaremera (cast-iron) skillet pamusoro pekudurura kunze kwemvura yakawandisa. Kana iwe usina hutori-iron skillet, ita uremu nekuisa mutoro unorema wemiriwo mumudziyo uri pamusoro pe tofu. Regai mutsara we tofu kwemaminitsi gumi.
- Gadzirai zvimedu zvakasvibiswa uye zvakamanikidzwa zveti tofu kumativi ose nemafuta emuorivhi kana mafuta asingawaniki akafanana necanola, mafuta, kana mafuta ezuva. Kana uchida, shandisa mamwe emapakiti akaiswa mukati mekutengesa taco.
- Pakati pepakati-yakakwirira kupisa, kubika the tofu mumhepo inopisa nonstick skillet kusvikira inotanga kuvhuvhuta pasi, anenge maminitsi mashanu. Flip the pieces and cook for 2 minutes more.
- Bvisa kubva pani uye uite kuti itonhorere. Dhonza muzvipfeko kana zvinyorwa uye uwedzere kune muto pamagumo ekubika kuti udzigadzire. Usarega ichibikira nokuti inogona kuita kuti tofu isasuruvara.
Cherechedza: Kana ukashandisa TVP, inofanira kuyananiswa zvakare mumvura inopisa kwemaminitsi gumi usati washandisa.
Wedzerai kune crockpot munguva yekupedzisira yekupedza kwemaminitsi makumi matatu.
Seafood Variation
Kana iwe uri mudyidha anodya hove uye shellfish, unogona kushandisa imwechete yekubika mbatya nekuwedzera kusvika maawa maviri (pre-kubika uremu) hwegungwa sezvinoita shrimp, crab, cod, mahi-mahi, kana imwe imwe yakasimbiswa-fleshed fin hove. Yeuka, paunosanganisa nyama yegungwa yakagadzirwa nemuviri wakabikwa kuti udzidzidzire kunze kwemweya, ichava rubbery, yakaoma, uye yakaoma.
Nyama Eater Kusiyana
Nokuda kwezvipfeko muboka rako, unogona kuisa ndiro dzokubika uye dzakashambwa-kutengesa chorizo sausage kana huku yakakangwa pamwe chete nedzimwe garnishes kune vatenzi kuwedzera kune ndiro dzavo pakuziva kwavo. Icho kupisa kwemuviri kuchadzorera nyama.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1126 |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 200 mg |
| Carbohydrates | 203 g |
| Dietary Fiber | 41 g |
| Protein | 53 g |