Zakudya Zofunikira (potumikira)
Malori - 543
Mafuta - 25g
Carbs - 60g
Mapuloteni - 25g
Nthawi Yonse Mphindi 35
Konzani mphindi 20 , Cook 15 min
Mapemphero 4 (2 enchiladas aliyense)
Enchiladas ya masamba opanda gluten ndi nyemba ndi tchizi angapatse banja lathu lovomerezeka Lachiwiri usiku tacos kuthamanga kwa ndalama. Sizowoneka kuti ndi zophweka zokha, komanso njira yabwino yogwiritsira ntchito ndiwo zamasamba zomwe zatsala pang'ono kuipa-ziri bwino kuposa kuwaponya.
Chinthu china chomwe chili chofunika kwambiri pa enchiladas ndiwo ndiwo kuti ali ndi zitsamba zochokera ku nyemba, nyemba, ndi chimanga, ndipo zimakhalanso njira zabwino zowonjezeramo nsomba zanu. pamene ilo lidulidwa mu kakang'ono, kakang'ono, zidutswa kakang'ono.
Zosakaniza
- Supuni 1 supuni ya mafuta kapena mafuta a masamba, kuphatikizapo poto yopaka mafuta
- 1 sing'anga anyezi, finely akanadulidwa
- 1 tsabola wofiira, wachikasu, kapena lalanje, finely akanadulidwa
- 2 makapu kwambiri odzaza kale kapena amadyera (ie sipinachi, chard, etc.), finely akanadulidwa
- 2 cloves adyo, minced
- 1 chikho chambewu za chimanga chazira
- 1-15-ounce amatha kutsika sodium pinto kapena nyemba zakuda, kuchapidwa ndi kuthiridwa
- Pulogalamu ya 8-encilada msuzi kapena makapu awiri omwe mumawakonda msuzi, ogawanika
- 8 chimanga cha chimanga
- Masentimita 8 grated cheddar kapena mchere wa Mexico, wagawanika
- Zosankha, chifukwa chotumikira: Zilonda zouma komanso zitsamba zobiriwira, maolivi osungunuka, yogagisi ya ku Greece kapena kirimu wowawasa, sliced avocado
Kukonzekera
- Chotsani uvuni ku 350F. Dya mbale 13 x 9 yophika ndi avokosi / mafuta a masamba.
Sakanizani ndiwo zamasamba: Gwiritsani chingwe chodula ndi dzanja kapena mugwiritsire ntchito pulojekiti ya chakudya pogwiritsa ntchito tsamba lodulira anyezi, kale, ndi belu.
Kutentha peyala / mafuta a masamba mu skillet yaikulu pa sing'anga kutentha. Onjezani anyezi wodulidwa ndikupopera kwa mphindi imodzi, kenaka yikani adyo yosungunuka ndikuyimbira miniti yowonjezera. Kenaka, onjezerani tsabola wotsekedwa ndikupopera kwa mphindi imodzi, kenaka yikani masamba / amadyera ndikupemphani kwa mphindi imodzi yokha. Onjezani mazira ndi chimanga cha chimanga, pamodzi ndi msuzi wochuluka wa chikho cha enchilada. Onetsetsani bwino kuti mugwirizane, ndi kuphika kwa mphindi ziwiri, ndiye kuchotsani kutentha.
Thirani talasi mu thaulo lachakudya ndi kutentha kwa microwave kwa pafupi mphindi imodzi kuti mufewetse, kapena kutentha payekha mu skillet pa sing'anga kutentha. Sakanizani pafupifupi 1/3 kapu ya nyemba / nyemba zosakaniza pazitsulo, kubwereza ndi mitsuko yotsalayo mpaka mutagwiritsidwa ntchito. Sakanizani ma oyo 4 a grated tchizi, ogawanika mofanana, pamwamba pa mitsuko ndi nyemba zamasamba. Onetsetsani pang'onopang'ono magawo atatu mwa magawo atatu, ndipo perekani msoko uliwonse pambali yophika. Thirani msuzi wa enchilada pamwamba, ndi kuwaza mafuta ochepa a tchizi pamwamba.
Kuphika mu uvuni kwa mphindi pafupifupi 15, kapena mpaka tchizi usungunuke ndi kumveka. Chotsani mu uvuni ndikulola kuti uziziziritsa kwa mphindi zisanu musanayambe kugwira ntchito (cilantro), anyezi wobiriwira, azitona, Greek yogurt, ndi avocado.
Zosakaniza Zosakaniza ndi Zobwereza
Nyemba zakuda, kapena nyemba zirizonse zomwe muli nazo muzinyalala, zikanakhala zokoma m'malo mwa nyemba za pinto. Onse ali ndi thanzi lofanana .
Kodi muli ndi veggies kuti mugwiritse ntchito? Mitundu ya enchiladas ya masamba ndi yabwino kwambiri, komanso njira yosavuta yogwiritsira ntchito masamba aliwonse mu friji kapena friji zomwe zimawonongeka kapena zimafunikira TLC yaying'ono. Zina mwazinthu zina ndizo zukini, kaloti, tomato, kolifulawa, biringanya, mbatata, ndi zina zambiri. Sangalalani pokhala opanga!
Malangizo Ophika ndi Kutumikira
Kutumikira, enchiladas ndiwo ndiwo chakudya mwa iwo wokha. Onjezerani zipatso zatsopano pambali ndi chakudya chamadzulo!
Zindikirani: Mukhoza kukonzekera enchiladas tsiku lotsatira, kapena m'mawa, kenaka muwasunge m'firiji, bwino, mpaka mutakonzeka kuziphika.