Ixesha lokulungiselela: Imizuzu eyi-10 Ixesha elongezelelweyo: 10 imiz Ixesha elipheleleyo: 20 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: I-Diabetes Efanelekileyo Iqanda Elifanelekileyo Intliziyo Egugayo Impilo Esempilweni IFayibha ePhezulu I-High-Protein ephantsi ye-Sodium Nut-FreeTsibela kwiiNqaku zeSondlo Izithako
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1 (14 ounce) iphakheji umbona okhenkcezileyo waseMexico
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2 iikomityi I-rotini emnyama
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1 (12 ounce) iphakheji inyama yenkukhu ephekiweyo
intshontsho le-vs mcdonald's
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½ indebe ipico de gallo
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½ indebe ukugqoka isaladi ye-cilantro
Njani matt stonie utya kangaka
Izalathiso
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Fudumeza umbona ngokwemiyalelo yephakheji; beka ecaleni ukupholisa.
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Pheka ipasta ngokwemiyalelo yephakheji. Khupha kwaye uhlambe ngamanzi abandayo. Khupha kwakhona kwaye uphose ngengqolowa; Bekela ecaleni.
Eyona nto iphambili kwi-pizza ye-pizza
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Sika imicu yenkukhu ibe ngamaqhekeza alingana nokuluma; Bekela ecaleni.
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Yahlula i-pico de gallo kwi-4 izitya ezincinci ezinezici kunye nefriji. Ukulinganisa isaladi yokugqoka kwiibhotile ezincinci ezi-4 ezinesiciko kunye nefriji. (Ingcebiso yokugcina ixesha: Unokuphinda uphathe ibhotile yokunxiba kwibhegi yakho yesidlo sasemini--okanye ivenkile efrijini yeofisi-kwaye unxibe xa ulungele ukukhonza.)
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Yahlula ingqolowa kunye nomxube we-pasta phakathi kwezikhongozeli ezi-4 ezikhonzayo, uze uphakamise nganye ngesinye sesine senkukhu. Vala izitya kunye nefriji ukuya kwiintsuku ze-4. Gcoba ngokunxiba nje ngaphambi kokukhonza kwaye phezulu ngepico de gallo.
Iingcebiso
Ukwenza phambili: Isaladi ye-pasta efrijini, i-salsa kunye nokunxiba ngokwahlukileyo ukuya kwiintsuku ezi-4. Isaladi ephezulu yokunxiba kunye nepico de gallo ngaphambi nje kokukhonza.
