Tacos Zathanzi Zapamwamba Ndi Mchere Wosakaniza Chinsinsi

Zakudya Zofunikira (potumikira)

Zikhala - 470

Mafuta - 19g

Carbs - 38g

Mapuloteni - 38g

Nthawi Yonse Mphindi 35
Konzani 30 min , Cook 5 min
Mapemphero 4 (2 tacos aliyense)

Tacos amitundu yokongola ndi nsomba-ku Mexico-zokoma. Kuwombera, m'malo mowotcha kwambiri, nsomba zimawathandiza kuti azitha kukhala ndi thanzi labwino komanso zimakhala zosavuta kukonzekera.

Ngakhale pali zowonjezera zochepa (zonsezi zotsika-FODMAP) zowonjezera zimabwera mwamsanga ndipo nthawi yophika ndi yochepa. Katsamba kake ndi kosalala kamakhala kansalu kokha-kokha ngati mbale yachakudya.

Zosakaniza

• 3 makapu finely shredded wofiira kabichi
• ½ chikho chochepetsedwa ndi scallion masamba
• ¾ chikho chinayambira radishes
• Supuni 2 zatsopano madzi a mandimu
• Supuni imodzi ya adyo-inalowetsa mafuta a azitona
• 1/8 supuni ya supuni mchere
• ¼ supuni shuga
• ¼ chikho akanadulidwa cilantro, mwakufuna
• Supuni 2 pansi pa ancho chile
• Supuni ya tiyi 2 pansi pa chitowe
• Ma tepuni 1 ¼ amasuta paprika
• ¼ supuni ya mchere
• Supuni 2 zatsopano madzi a mandimu
• 5 supuni ya supuni ya adyo-inalowetsa mafuta a azitona, ogawanika
• ¼ chikho mayonesi chimapangidwa ndi mafuta
• Supuni 3 za mkaka kapena madzi
• Mapaundi 1 ¼ makilogalamu kapena nsomba zoyera zoyera, zopanda pake, zopanda khungu
• Mitundu ya chimanga yosachepera 6 inchi

Kukonzekera

1. Kuti apange Mexico
   1. Mu mbale yosakanikirana musakanize kabichi, scallions, radishes, madzi a mandimu, mafuta, mchere, shuga, ndi cilantro (ngati mukugwiritsa ntchito).
   2. Alowetsedwe pamadzi, oyambitsa nthawi, kwa mphindi zosachepera 15 mpaka 20.
2. Kupanga msuzi wa taco mchere
   1. Mu mbale yaikulu, phatikizapo ancho chile ufa, chitowe, kusuta paprika, mchere, madzi a mandimu, ndi supuni imodzi komanso supuni 1 supuni imaphatikiza mafuta ndi kusakaniza kuti apange zonunkhira.
   2. Sungani masupuni a tiyi awiri a zonunkhira izi kuchokera ku mbale yayikulu kupita ku mbale yaing'ono. Onjezerani mayonesi ku yaing'ono mbale ndi kusonkhezera mpaka yosalala.
   3. Mkaka wa Whisk mu mayonesi mpaka chisakanizo chikhala chobiriwira koma msuzi wotsitsa, kuwonjezera mkaka wochuluka ngati kuli kofunikira. Khalani pambali.

1. Kuti apange nsomba
   1. Dulani nsomba mu magawo ¾-inch. Onjezani nsomba ku mbale yayikulu ndi zonunkhira zonunkhira ndikugwedeza kuti muvale. Kutentha lalikulu skillet pa sing'anga-kutentha kwambiri. Onjezerani supuni yotsiriza ya adyo-kulowetsa mafuta ku skillet, ndikuphimba poto kuti muvale mafuta.
   2. Onjezerani nsomba, kukopera pa zonunkhira ndi madzi kuchokera ku mbale ndikuphika, kuyambitsa pang'onopang'ono mpaka nsomba zophikidwa mosavuta, 3 mpaka 5 mphindi.
2. Kukonzekera maluwa
   1. Ikani malo otetezeka pa chipinda chokhala ndi ma microwave. Gwiritsani ntchito mbale yachiwiri ya kukula kwake ndikuyiyika pamtunda kuti muphimbe. Mavitamini a microwave pamwamba pa mphamvu mpaka yotentha, yofewa, ndi yolephereka, mphindi 1 mpaka 1½.

Pamwamba pa taco lililonse ndi nsomba zitatu kapena 4 ndi chikho chimodzi 1/3 cha Mexico; Pukutirani ndi Msuzi Wamchere wa Taco. Tumikirani ndi mapepala ambiri.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati mukufuna kutentha kwakukulu, onjezerani supuni ya 1/4 mpaka 1/2 supuni ya tsabola ya cayenne kupita ku zonunkhira musanawonjezere mafuta ndi madzi a mandimu.

Wopulumutsa nthawi: gwiritsani ntchito makina opangidwa ndi makasitomala omwe sanagwiritsidwe ntchito.

Gwiritsani ntchito tortilla ya chimanga kapena tostada zipolopolo ngati mumakonda, kapena otentha otsekemera pamatope odzola pang'ono.

Malangizo Ophika ndi Kutumikira

Njirayi imagwiritsa ntchito ufa wa ancho chile chofewa. Ngati lanu lili lotentha kwambiri, pewani kuchuluka kwa ndalama kuti mukwaniritse msinkhu wanu wotentha.

Nkhonyayi ingapangidwe maola angapo pasanafike ndipo imagwiritsidwa ntchito mwamphamvu, m'firiji.