K'hope e entsoeng ka sekotlolo ea burrito sekotlolo e entsoeng ka quinoa ho e-na le raese e tšoeu e bua ka likhahlo. Tela ka tranelate e bolila, eiee e tala, moriri o chesang, le avocado. Ke pitsa e le 'ngoe, phepo e le' ngoe e phethehileng bakeng sa lijo tsa mantsiboea tsa lelapa (mme e le hantle hantle e setseng letsatsing le hlahlamang la lijo tsa motšehare).
Seo U tla se Hloka
- 1 boneless pounds, li-skinless likhoho
- 1 seno kana moro
- 1 14.5 o mong o ka diced / tamati e hloekileng
- 1 onion, e khaotsoe
- 3 garlic cloves, e khaotsoe
- 2 di-teaspoon e phofo
- 1/2 teaspoon phofo ea konofolo
- ½ teaspoon coriander
- 1 senoelo sa quinoa, se hlatsoitsoe
- 1 pepere e tšepe, e khaotsoe hantle kapa e tšesaane
- 1 15-ounce e ka na le linaoa tse nyenyane kapa linaoa tse ntšo, tse tšolotsoeng le ho hlatsuoa
- Likopi tse 2 grated cheddar chisi
Kamoo U ka e Etsang
- Ha motho a pheha, a kopane le khōhō, moro, tomate, onion, garlic, phofo e phofo, phofo ea garlic, coriander le letsoai. Khoho ea pheha ka lihora tse tharo tse phahameng.
- Tlosa khoho ho ea phehelang 'me u e chese ka fereko le thipa. Beha khoho hape ho ea phehelang. Kenya quinoa, pepere ea tšepe le linaoa. Pheha ka lihora tse peli tse tlaase.
- Fafatsa chisi ea grated holimo. Tsoela pele ho pheha ho fihlela cheese e qhibiliha.
- Sebeletsa nkho ena ea khoho le quinoa burrito e nang le litlolo tse ngata: tranelate e bolila, eiee e tala, boea bo chesang, le avocado.
Quinoa
Quinoa e bolelang "KEEN-WAH" ke peo ea mahala ea gluten (eo hangata e bitsoang thollo) e hōlileng ka lilemo tse likete Amerika Boroa. E na le liprotheine tse phahameng ka ho fetisisa tsa lijo-thollo 'me li nkoa e le liprotheine tse feletseng.
Mokhoa o tloaelehileng oa quinoa o tšoeu. Leha ho le joalo, u tla boela u bona quinoa e khubelu, e ntšo kapa e tsoakaneng e rekisoang mabenkeleng a lireschorente. Ka kakaretso, quinoa e mosoeu, e ntšo le e khubelu e latsoa ntho e le 'ngoe, le hoja quinoa e khubelu le e ntšo e ka ba le tatso e nyenyane ea linaha le ea tlhaho ea chewier.
Pele u pheha quinoa, hangata ho khothalletsoa hore ue hlatsoe metsing. Leha ho le joalo, ho hlatsoa quinoa ha ho bohlokoa joalo ka ha u ka nahana. Li-quinoa tse ngata li 'nile tsa silafatsoa kapa tsa hlatsuoa pele ho tlosa seaparo se bohloko empa se se kotsi (se bitsoang saponin).
Ho se hloekise quinoa ha ho kotsi, empa quinoa e ka ba le tatso e bohloko ha e sa hlatsoa. Ho hlatsoa quinoa, e e hlase ka har'a sekotlolo sa metsi ebe u qeta ho sebelisa sekhahla se setle, kapa u tšele metsi holim'a quinoa ha e ntse e le tlung.
Litlhapi tsa Chicken kapa Lifuba?
Ha e le hantle, o ka nka sebaka sa bonase, matsoho a likhoho tse se nang letlalo sebakeng sena ho e-na le liropa. Empa o lebeletse hore nama e be e chesang le e seng monate ho feta nama ea khoho.
Tsela e 'ngoe ea ho loantša matsoele a likhoho tse omeletseng: li noa ka letsoai le tsoekere / metsi pele u pheha nama.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 852 |
| Total Fat | 39 g |
| Fat Satated | 19 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 144 mg |
| Sodium | 756 mg |
| Li-carbohydrate | 68 g |
| Fiber Fiber | 17 g |
| Liprotheine | 59 g |