I-avovocos ingenye yokudla engiyintandokazi, futhi lokhu kusho ukuthi yebo, i- guacamole eyenziwe yinto enye yezingubo zami engizithandayo! Akukho neze iphuzu ekuthengeni i-guacamole esithengiwe esitolo, ngoba akukaze ibe kude kakhulu njengenambitha njengokwenza kube lula. Ngokujulile. Ungakhathazeki neze. Futhi kungani wena, uma i-guacamole ingenziwa kalula kalula ngezithako ezimbalwa ezilula ekhaya?
Kule iresiphi elula, izinhlangothi zegabhayibheli ezinobhontshisi abamnyama kanye nezithako zendabuko ye-guacamole ye-avocado egobile neyotshani. Khonza nge-chips, noma sebenzisa phezulu kwe-burritos yaseMexico, ama- tacos noma ngisho ne-guacamole veggie burger! I-Vegetarian, vegan ne-gluten-free.
Idalwe amaBhri's ® Ubhontshisi kaConnie Guttersen, RD, Ph.D., umfundisi wezondlo e-The Culinary Institute of America, umama nomlobi we "Sonoma Diet". Le iresiphi ye-guacamole ngokwemvelo ayinayo i-gluten.
Bheka futhi: Kulula ukuzenzela guacamole zokupheka ukuzama
Okuzokwenza
- Ama-avocado angu-5, aqoshiwe
- Ama-scallions amathathu, aqoshiwe
- 2 ama-lime, ama-juiced
- 1/2 indebe utamatisi oqoshiwe
- 1 tbsp cilantro eqoshiwe
- I-ounce eli-15 linamabhontshisi amnyama, alinwe futhi ahlanza
- usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
Okokuqala, qiniseka ukuthi i-avocados yakho ivuthiwe ngokwanele. Uma zingakalungi okwamanje zivuthiwe, ungase ufune ukuhlola amathiphu ambalwa okuvuthwa kwamakhemende lapha .
Amakhemikhali, ama-scallions kanye ne-lame juice esitsheni esikhulu. Ama-avocad amaMash kuya ku-puree epholile.
Hlanganisa utamatisi, i-cilantro nobhontshisi.
Isizini ngosawoti kanye nopelepele. Sikhonze ngokushesha nge-dippers ehambisanayo njengokugcoba u-pita isinkwa se-pita isinkwa noma ama-chip-tortilla chips.
Bheka futhi: Kulula ukuzenzela guacamole zokupheka
Yenza ama-9 ama-servings.
Ukwaziswa okunempilo, ngokukhonza:
Ama-calories 223; Ingqikithi yeFat17g; I-Fat2g egcwele
I-Cholesterol0mg
I-sodium107mg
Potassium596mg
Ama-carbohydrate19g
I-Fiber Diet11g
Amaprotheni5g
Sugars2g
Njengale recipe? Nazi ezinye izindlela zokupheka ezingenakusihlwa zaseMexico ongazithokozisa:
- I-Tempeh ne-phaphayinaphu fajitas
- I-Fajitas yama-mushroom
- I-Vegetarian Soup Soup ne-Hominy
- I-Vegetarian Easy Breakfast ye-Burritos
- I-Quick Seven Layer Dip Recipe
- I-tempeh "i-carnitas" yemifino ephuziwe kancane
- I-Vegetarian Chili Flautas
- Enchilada Casserole
- Izindlela ezingu-11 zokwenza u-guacamole ozenziwe
- Izindlela zokupheka ezingaphezulu zemifino nezindwangu zaseMexico
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 376 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 0 mg |
| I-sodium | 48 mg |
| Ama-carbohydrate | 43 g |
| I-Fiber Dietary | 18 g |
| Amaphrotheni | 14 g |