Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 461
Letlalo - 14g
Carbs - 70g
Protheine - 19g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 10 , Cook metsotso e 10
Litšebeletso 2 (2 tostadas ka mong)
Ho ja lijo tse ngata tse thehiloeng limela ho ka thusa ho matlafatsa tlhahiso ea hau ea li-antioxidants, fiber , le livithamini le liminerale. Mona ke phetoho e monate, e se nang nama ea khale ea Mexico.
Li-tacos tsena li na le linaoa tse ntšo, tse nang le mefuta e phahameng ea antioxidant e bitsoang anthocyanins, ka lebaka la likobo tsa tsona tse lefifi tse nang le mabala. Hase hore na melemo ea anti-inflammatory, antioxidant e fela-ea turmeric ka guacamole e boetse e le antioxidant e matla. Ho phaella moo, linaoa li kenya fiber le tšepe ha avocado e hlahisa mafura a monounsaturated a phetseng hantle. Li-probo-fat-combo tsena li boloka u khotsofetse nako e teletsana-nako e telele ho feta kamoo e tla u nka hore u otlolle recipe ena.
Lijo
- 4 lisenthimithara tse kholo tsa lijo-thollo tsa lijo-thollo
- 1.5 tablespoons oli ea mohloaare
- Likotlolo tse peli tse khabisitsoeng, tse hlatsoitsoeng le tse tšolotsoeng
- 1/2 salsa ea senoelo
- 1/2 li-avocado e bohareng, e hlabiloeng le e hlakiloeng
- 1 tablespoon khabeloa chopped bofubelu eiee
- 1 e nang le garve e bohareng
- 1 teaspoon lero le lecha le lerootho
- 1/4 teaspoon lero le phofshoana e phofo
- 1/4 teaspoon fatše mokoti
- 1/8 teaspoon letsoai
- pepere e ntšo ea lefatse
- Likopi tse 4 arugula
- 1/2 senoelo sa tamati e entsoeng
- 1/4 teaspoon khubelu ea pepere e tsoeu (ka khetho)
Litokisetso
1. Preheat ontong ho 350F.
2. Hlapa likhaba tse 2 tsa oli ea mohloaare ka mahlakoreng a mabeli a tortilla ka 'ngoe, li behe ka ho baka, ebe u chesa ho fihlela crispy, hoo e ka bang metsotso e 10.
3. Ho na le blender, lipalesa le li-salsa ho fihlela hoo e ka bang halofo ea linaoa li hloekileng le halofo li lula li le teng. Kenya metsi, khaba e le 'ngoe ka nako, haeba u hloka ho fokotsa motsoako. Haeba o rata linaoa tse futhumetseng ho e-na le mocheso oa mocheso, mocheso o se nang lijo tse nang le microwave e le motsotso o le mong, kapa ho fihlela o futhumetse.
4. Sejana se nang le seaplane, senya k'hothate, eiee e bofubelu, konofolo, lero la lemone, turmeric, komine, letsoai le pepere hammoho ho fihlela ho boreleli.
5. Hema tablespoons tse peli tsa metsi ka pane e kholo 'me u kenye likopi tse 4 tsa arugula, ho kopanya ho fihlela ho fokola hanyenyane feela, ebe o tlosa metsing.
6. Bokella tostada ea hau. Hasanya motsoako oa linaoa le salsa ka tortilla e entsoeng ka holimo le ka holimo ka tomata e entsoeng ka arugula, e hahiloeng, e leng guacamole le ho fafatsa pepere e khubelu.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u se motsoalle kapa ha u na lioa tse ntšo, u sebelisa linaoa tsa pinto kapa linaoa tsa liphio ho e-na le hoo. Kapa, leka tlhahiso ea linaoa tsa garbanzo 'me u sebelise phofo ea curry ka guacamole sebakeng sa turmeric le komine. U sa ntse u tla fumana fiber, tšepe le antioxidants.
Litholoana tse ncha, joaloka limela tsa soneblomo, li ka nkela sebaka sa arugula sebaka haeba u khetha ho phunyeha ho se nang letho. Ha e le hantle, u ka sebelisa khale kapa sipinake ho e-na le arugula haeba u se motsoalle oa tatso.
Na u batla ho etsa sejana sena sekotlolo sa burrito? Fetola tortilla bakeng sa quinoa e phehiloeng kapa raese e sootho. Setsi se nang le lime bakeng sa lemon ho eketsa tatso e fapaneng hanyane le e 'ngoe le ho fetola phofo ea phofo sebakeng sa komine ho eketsa setlolo se bonolo.
Litlhahiso tsa ho pheha le ho sebeletsa
Abela konofolo hore a lule metsotso e leshome ka mor'a hore u fokotse 'mele oa hao' me 'mele oa hau o tla amohela metsoako e mengata ea antioxidant.
Sefuba sa poone se qhibiliha hantle 'me se qhibiliha ka potlako, kahoo boloka bo boloke ka lehare ha u sa rera ho li sebelisa pele ho beke.
O ka bolela hore avocado e butsoitse ha stem e oela habonolo feela 'me e siea patch ea nama e khanyang e tala.
Haeba u rata tortilla e ncha, e phunye ka oli le mocheso ka skillet ho fihlela u futhumetse.