Kungakhathaliseki ukuthi uyinhlobo yemifino noma nje ukugwema inyama ukuze udla okunempilo eningi, akudingeki ukwenze ngaphandle kokudla okunamafutha aseMexico.
Lawa ma-burritos ama-fat-fat-high-fiber yemifino agcwele ama-sweete amazambane , ubhontshisi omnyama , anyanisi, ama- chilies , i- garlic , ne- cilantro . Bahlanganiswe njenge-enchiladas futhi babhaka. Khonza nge-salsa ezenziwe ngokwenziwa noma ezenziwe ngamanzi.
Le recipe ihlonipha "Indawo yokudlela yase-Moosewood e-Low-Fat Favorites."
Okuzokwenza
- 5 izinkomishi amazambane amazambane (ehlutshiwe kanye cubed)
- 1/2 isipuni usawoti
- 2 amathisipuni amafutha e-canola (noma amanye amafutha emifino)
- 3 1/2 izinkomishi anyanisi (diced)
- 4 ezinkulu clove clove (amaminerali noma ucindezelwe)
- Isipuni esingu-1 esiluhlaza esiluhlaza oluhlaza (i-minced)
- 4 amathisipuni umhlabathi cumin
- 4 amathisipuni komhlaba coriander
- Izinkomishi ezingu-4 1/2 eziphekwe ubhontshisi abamnyama (noma amathini angama-3-ounce aphekiwe)
- Ikomidi eli-2/3 lincane kakhulu eligcwele amaqabunga e-cilantro
- 2 wezipuni juice fresh lemon
- 1 ithisipuni usawoti
- 8 tortillas kafulawa 8-intshi
- 1 jar utamatisi salsa
Indlela Yokwenza
- Hlangisa i-ovini ukuya ku-350 F.
- Beka amazambane epulasini epanini ngetyuwa namanzi ukumboza.
- Vala imbiza bese uletha emathumba, bese ubhala kuze kube ithenda, cishe imizuzu engu-10.
- Geza bese ubeka eceleni.
- Ngesikhathi amazambane epheka, afudumele amafutha esikhwameni sepiksi noma epanini bese ungeze anyanisi, u-garlic kanye nama-chilies.
- Ukumboza bese upheka ukushisa okuphakathi, ukuvuselela ngezikhathi ezithile, kuze anyanisi anyathele, cishe imizuzu engu-7.
- Engeza i-cumin ne-coriander bese upheka imizuzu emibili kuya kwemi-3 ubude, uvuselela njalo. Susa kusukela ekushiseni bese ubeka eceleni.
- Ku-processor yokudla, hlanganisa ubhontshisi abamnyama, i-cilantro, ijusi lemonisi, usawoti kanye namazambane okuphekwe kanye ne-puree kuze kube yilapho ibushelelezi. (Ungaphinda uhlanganise izithako esitsheni esikhulu ngesandla usebenzisa i-masher yamazambane. Umphumela uzoba ukugcwalisa kancane kancane kodwa kahle kahle.)
- Dlulisa ingxube e-sweet potato engxenyeni enkulu yokuxuba bese uxuba u-anyanisi okuphekiwe nezinongo.
- Amafutha alula isitsha esikhulu sokubhaka.
- Spoon nge-2/3 kuya ku-3/4 indebe yokugcwalisa phakathi kwe-tortilla ngayinye, uyiqoqe uphinde uyibeke, ubheke phansi phansi, esitsheni sokubhaka.
- Sivaze ngokuqinile ngesikhumba bese ubhake cishe imizuzu engama-30, noma kuze kube yilapho ukubhobhoza kushisa. Khonza nge-salsa.
I-Sweet Potato Nutrition
Amazambane amazambane aphezulu phezulu ohlwini lokudla okunempilo. Omunye amazambane ama-potato aphakathi, ama-intshi angu-5 ubude, anama-calories angu-112 nama-carb angu-26, cishe okungu-4 kuwo ayi-fibre. Ngakho-ke bangumthombo omkhulu walokho futhi indlela enhle kakhulu yokwengeza ekudleni kwakho. Amazambane amazambane angumthombo omubi wevithamini A, kanye namazambane owodwa ahlinzeka izikhathi ezingaphezu kwesithathu izidingo zansuku zonke. Le mifuno yemifino nayo iyimithombo enhle kakhulu ye-potassium ne-vitamin B6.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 946 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 602 mg |
| Ama-carbohydrate | 176 g |
| I-Fiber Dietary | 39 g |
| Amaphrotheni | 43 g |