Ama-tacos e-Baha ama-fish afanele abe nezinxenye ezimbalwa eziyinhloko: inhlanzi encane ethosiwe, i-sauce ekhanda, neklabishi elomileyo. Le recipe ye-calorie ephansi ye-calorie ye-baha ine-konke, futhi ayinakho ukunambitheka.
Izinguquko ezimbalwa ezifana nokusebenzisa i-lowfat yogurt emsanini, futhi ukusebenzisa amafutha amancane kuphela ukuze ukhiphe kakhulu kunciphisa ama-calorie. Uma unesikhathi, futhi ufuna ngempela ukwenza lezi zinsuku zezinhlanzi into ekhethekile, zenze izibhukela zakho zommbila ezizenzekelayo ukuze uzikhonze. Bambisana ama-tacos ngamabhonani amnyama aphekiwe, futhi unayo i-ganita elimnandi futhi unomthelela futhi unomthelela ukudla.
Okuzokwenza
- Ngokuba Iklabishi:
- Iphakheji eli-1 / ama-ounces ayisiklabishi angu-8 (obomvu noma obuluhlaza, obwetshiwe)
- 1/3 indebe yogurt (amafutha aphansi)
- 3 wezipuni imayonnaise (fat ongaphakeme)
- Isipuni esingu-1 uviniga omhlophe
- 1/8 isipuni sikasawoti
- I-Fish:
- 2 amathisipuni amafutha omnqumo
- I-pound cod eyi-1 (noma i-halibut, uthathe ama-inch amabili)
- 1/4 ithisipuni usawoti
- 1/4 isipuni pepper omnyama
- 1/3 indebe yonke ufulawa wenjongo
- 1/2 isipuni cumin
- 1/8 isipuni elibomvu pepper (umhlabathi)
- Ku-Tacos:
- 12 izimbiza zommbila (amasentimitha angu-6)
- 1 inkomishi salsa (utamatisi noma imango)
- Garnish: cilantro eqoshiwe
Indlela Yokwenza
1. Le recipe ihlanganisa iklabishi yokuhweba kanye ne-sauce ibe ingxenye eyodwa yalezi zinhlanzi ze-baha fish. Ngakho, ukwenza inhlanganisela yeklabishi / i-sauce, faka iklabishi e-shredded esitsheni esikhulu. Esidlweni esincane esincane, hlangana ndawonye i-yogurt e-plain, i-lowfat mayonniase, uviniga omhlophe nosawoti. Hamba kahle kuze kube yilapho ingxube ihlangene kahle. Khona-ke, uthele i-sauce phezu kweklabishi, bese usebenzisa imfoloko ukuphonsa ndawonye iklabishi ne-sauce.
Beka ingxube yeklabishi efrijini kuze kube yilapho ulungele ukukhonza ama-tacos.
2. Okulandelayo, lungisa inhlanzi. Gcoba i-cod noma izicucu zase-halibut ngokulinganayo nomswakama omnyama usawoti. Khona-ke, esitsheni esikhulu, esingajulile, sebenzisa imfoloko noma i-wire whisk ukuxuba konke ufulawa wenjongo, umcino womhlabathi, nomswakama obomvu obomvu ukuze kube nokudla.
3. Ukushisa amafutha omnqumo esikhwameni esikhulu phezu kokushisa okuphakathi. Khona-ke, ngesinye isikhathi, udoba izingcezu zezinhlanzi emxukeni wefulawa, uhlanganise zonke izinhlangothi zezinhlanzi ngexube lefulawa.
4. Beka izingcezu zezinhlanzi ezidwenguliwe e-skillet ngamafutha ashisayo. Amafutha kufanele enze ama-bubbles amancane azungeze izinhlanzi lapho ubeka khona epanini. Yilokho ozokwazi ukuthi amafutha ashisa ngokwanele. Uma amafutha egaxa kakhulu lapho ufaka inhlanzi epanini, amafutha ashisa kakhulu futhi kufanele uhlehlise ukushisa kancane. Pheka inhlanzi cishe ngamaminithi angu-2-3 ngakunye. Le nhlanzi yenziwa uma ihamba kalula ngefoloko. Pheka cishe izingcezu ezingu-6-7 zezinhlanzi ngezikhathi ngokuya ngobukhulu be-skillet yakho. Awufuni nje ukugubha i-pan ngokweqile noma uzophela ngezinhlanzi ze-soggy.
5. Njengoba izinhlamvu zezinhlanzi ziqedela ukupheka, zifake emgqeni wezintambo zibeke phezu kwebhayisikili bese uzibeka kuhhavini elifudumele (cishe ama-degree angu-170) ngenkathi upheka okusele izinhlanzi. Lokhu kuzogcina inhlanzi efudumele futhi iluhlaza.
6. Ukulungisa ama-tacos, ukufudumala ama-tortilla ngokuwabeka nge-skillet encane efudumele phezu komlilo ophakathi, bese ufudumele imizuzwana embalwa uhlangothi ngalunye kuze kube lula. Bese ugcwalisa i-tortilla ngayinye ngezinhlanzi ezimbalwa, phezulu nge-spoonfull yengxube yeklabishi, futhi uhlobise nge-cilantro eqoshiwe, ne-salsa oyikhethayo.
Sithanda ukusebenzisa i- pico de gallo elula, noma i-sweet mango salsa phezulu phezulu kuma-tacos.
Ngokukhonza (ama-tacos amabili) Amakholori 258, ama-7gm amafutha, i-Carbs 32gm, i-Progig 16g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 348 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 47 mg |
| I-sodium | 490 mg |
| Ama-carbohydrate | 40 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 22 g |