Lokhu kubhontshisi okumnyama okubomvu kanye nelayisi yerayisi kuyintandokazi endlini yami. Amabhontshisi amnyama aphansi kwamafutha namakhalori, kodwa agcwele ama-fibre namaprotheni. Eqinisweni, kunconywa ukuthi udle okungenani ama-servings amathathu we-legumes ngeviki ukuze uthole impilo enhle, futhi lezi zibhontshisi ezimnyama zibala kulo!
Isidlo sinempilo ngokwanele ukuba sibe isidlo sonke ngokwayo, noma singasetshenziswa njengesitsha sokudla kanye nezinye izinto zokuhamba eMexico . Kuyinto elula kakhulu ukwenza futhi eshibhile kakhulu. Ngaphezu kwalokho kuyathandwa kakhulu. Yingakho kuyisifo esinjalo endlini yami. Akukho ukuphikisana nayo futhi kulula nje. Ngezinye izikhathi sijabule kancane nalesi sidlo futhi senze iqoqo le-topping ukuze wonke umuntu asebenzise njengoba ethanda. Zama ukubeka izitsha zomatamatisi oqoshiwe, ukwatapheya, ushizi oluncane noma i-salsa bese uvumela wonke umuntu ukuba aphelele ubhontshisi nelayisi njengoba bebengathanda.
Okuzokwenza
- 1 inkomishi irayisi elimhlophe, elingabanjwa
- 2 izinkomishi amanzi
- 1 tbsp.
- Amafutha e-Olive
- I-1/2 indebe eqoshiwe i-pepper bell
- 1/2 indebe eqoshiwe eqoshiwe
- 1/2 inkomishi eqoshiwe anyanisi ocolile
- I-clove engu-1
- i-garlic , i-minced fine
- 3/4 indebe utamatisi sauce
- 2 tsp. umcibisholo womhlabathi
- 1/2 tsp. omisiwe
- i-oregano
- 1/4 tsp. usawoti
- 2-oz-oz. amathini omnyama amabhontshisi, ahlanjululwe futhi anqanyuliwe
- 2 tbsp. uviniga
Indlela Yokwenza
- Ukulungisa ilayisi, hlanganisa irayisi namanzi epanini elikhulu ngokushisa okukhulu. Letha amanzi emathumba, bese uvula ukushisa phansi kuze kube semkhatsini bese umile imizuzu engamashumi amabili, noma kuze kube irayisi lithenda. Ngesikhathi irayisi ipheka, qhubeka nokuwenza ubhontshisi.
- Thela amafutha omnqumo esikhwameni esikhulu esinzima, bese ushisa i-skillet phezu kokushisa okuphakathi. Ku-skillet, engeza i-pepper ebomvu eqoshiwe, i-pepper ephuzi eqoshiwe, anyanisi oqoshiwe, ne-garlic egayiwe. Qhubeka upheka imifino imizuzu engu-8, noma kuze kube yilapho imifino ithenda futhi u-anyanisi usuke eguquguqukayo. Imifino kufanele ibe mnandi kepha ingabhekwa noma igcoke. Khona-ke, engeza i-sauce utamatisi, i-cumin yomhlabathi, i-oregano, nosawoti. Vula ukushisa kuya enkundleni, bese ubumba ingxube ngemaminithi angu-5. Khona-ke, engeza ubhontshisi omnyama neviniga, bese ubhala imizuzu eyishumi eyengeziwe.
- Ukukhonza, isipuni mayelana ne-1/3 indebe yerayisi ephekwe esitsheni ngasinye, bese ubeka ubhontshisi ngokulinganayo kwisitsha ngasinye, phezulu kwelayisi. Khonza ngokushesha futhi phezulu nge utamatisi oqoshiwe, i-avocado, i-salsa noma i-shredded shizi encane uma ungathanda.
Ngokusebenzisa ama- calories 259, ama-3 amagremu amafutha, ama-Pro 10 amagremu, ama-Carbs angu-48 amagremu
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 688 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 131 mg |
| Ama-carbohydrate | 129 g |
| I-Fiber Dietary | 30 g |
| Amaphrotheni | 36 g |