Amaqanda aqhephukile ayidla ukudla kwasekuseni okusheshayo futhi elula. Badinga izithako ezimbalwa bese bepheka ngokushesha, okwenza kube yindlela enhle yokusabalala ekuseni. Amaqanda aqhamukayo ayisisekelo ayenziwa ngisho nangempilo ngokufaka isipinashi esigcwele izakhi. Isipinashi sigcwele izinzuzo zokudla okunomsoco okufaka i-niacin ne-zinc, kanye namaprotheni, ama-vithamini A, C, E, K, thiamin, i-vitamin B6, i-folate, i-calcium, insimbi, i-magnesium, i-phosphorus, i-potassium, ithusi ne-manganese. Iphansi kakhulu kumafutha futhi ephansi ne-cholesterol, okwenza kube yengeze kakhulu kumaqanda akho aphuziwe.
Ukwengeza ukwandisa inani lokudla okunomsoco wesidlo sakho, isipinashi sinezela ukuthungatha okuthakazelisayo nombala omuhle ekwesikhwameni sakho sasekuseni. Ukuze ugcwalise isidlo sasekuseni esinamaprotheni enempilo, sebenzisa amaqanda ngopende lwesinkwa sokusanhlamvu okuphelele kanye nezinye izithelo noma amajikijolo.
Okuzokwenza
- Amaqanda ayisithupha
- 3 tbsp. ubisi ubisi
- I-1/8 tsp. usawoti
- I-1/8 tsp. umhlabathi omnyama omnyama
- 1/2 inkomishi eqoshiwe noma ehlwitwe isipinashi
Indlela Yokwenza
- Sishisa i-skillet enkulu phezu kokushisa okuphakathi nendawo futhi ugqoke kahle ngokupheka. Uma ukhetha, sebenzisa i-skillet engeyona ye-stick ukuze uhlanze kalula kamuva.
- Hamba amaqanda zibe isitshalo esiphakathi. Sebenzisa i-wire whisk ukushaya amaqanda bese uphula ngokuphelele izikhupha. Yengeza ubisi kumxube weqanda, ulandelwe upeleya omnyama usawoti . Hlanganisa ingxube ndawonye.
- Thela ingxube yeqanda epanini elishisayo bese usebenzisa imfoloko ukugqugquzela ingxube yeqanda njalo ngenkathi ipheka. Uma usebenzisa i-skillet engenamathela, gqugquzela amaqanda ngethipu lezinkuni noma ithuluzi le-silicon kusukela lapho imfoloko ingena khona.
- Engeza isipinashi epanini lapho amaqanda eqala ukuthatha ifomu. Qhubeka upheka amaqanda kanye nesipinashi kuze kube isipinashi isilonda futhi amaqanda ayasasebenzi.
- Susa amaqanda kusuka epanini bese uwakhonza ngokushesha.
Isivivinyo ngokungeza imifino eqoshiwe ku-scramble, njengamatamatisi, anyanisi okuphekiwe noma amakhowe. Qinisekisa ukuthi imifino yonke inqunywe ngesayizi efanayo. Lokhu kuqinisekisa isikhathi sokupheka, okubaluleke kakhulu ngoba amaqanda apheka ngokushesha. Gwema ukwengeza imifino eningi kakhulu bese uzama ukukhipha noma ukomisa noma yini enomningi wamanzi (njenge-utamatisi). Amanzi amaningi kakhulu azoshintsha ukuvumelana kwamaqanda aqhekeziwe.
Zama lawa maqanda nge-sauce yakho ethandekayo eshisayo noma i-chunky salsa-lawa womabili amaphakethe amaningi okupaka ngaphandle kokufaka amafutha. Okunye okuhlukile ukuweqa isicupho sezinyosi bese ugoqa amaqanda aqhephukile e-tortilla ukuze uthathe kalula e-burrito yasekuseni. Okokugcina, ungazizwa uvinjelwe futhi udle amaqanda ase-spinach aphuziwe kuphela kwasekuseni! Amaqabunga ukudla okusheshayo nokulula okungadliwa nganoma yisiphi isikhathi sosuku.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 659 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 628 mg |
| I-sodium | 2,998 mg |
| Ama-carbohydrate | 63 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 63 g |