Le iresiphi ye-guacamole kulula futhi kumnandi ukuthi izingane zizenzele zodwa. Futhi naphezu kwalokho okwakucatshangwa ngaphambili, i-guacamole ayilayishwe ama-fat-for-you-fat. Eqinisweni, okuphambene kakhulu - i-guacamole igcwele amafutha e-monounsaturated enempilo. Ngakho udle!
Ngithanda ukukhonza le guacamole nge-tortilla dips noma njengengubo ye-enchiladas, i-tortillas noma i-fajitas.
Ungaphuthelwa: Ukupheka Okulula KweMexico | I-Dip
Okuzokwenza
- Ama-avocade amathathu avuthiwe
- 1 iplamu utamatisi, oqoshiwe
- 3 wezipuni. ijusi lika-lime esisha
- 1/4 inkomishi eqoshiwe i-cilantro entsha (gcina i-sprig noma emibili yokuhlobisa)
- 2 clove garlic, nengulube
- 1/4 indebe eqoshiwe anyanisi
- 1 i-jalapeno pepper, i-seeded ne-minced
- 1/2 isipuni ushukela osikiwe
Indlela Yokwenza
- Gaya ama-avocade. * Faka inyama esitsheni esiphakathi.
- Hlanganisa izithako ezisele kuze kufinyelele ukuvumelana okufisa. Ungayenza njengenhlanhla noma elula njengoba uthanda.
- Hlobisa nge-cilantro.
* Ukugxilisa ama-avocade, umane uthathe isigamu ubude uze ufinyelele emgodini. Gcina ummese usalokhu uphendule i-avocado ngesandla sakho samahhala. Uma usuqede yonke indawo emgodini, faka ummese phansi bese uphazamisa izingxenye ze-avocado ezinkomba ezihlukile.
Manje uzokwazi ukuvula i-avocado. Phuma umgodi ngekhasi. Lahla. Bese ususa inyama ye-avocado nge-spoon.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 233 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 209 mg |
| Ama-carbohydrate | 21 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 5 g |