Le iresiphi enempilo yemifino enempilo futhi enomsoco eyenziwe ngamabhontshisi amnyama kanye nama-veggies amaningi apheka ku-cooker yakho encane. Kulula ukwenza futhi okumibalabala futhi.
Ungasebenzisa ezinye izinhlobo zobhontshisi kule recipe yesilwane uma ungathanda. Zama ukusebenzisa ama-pinto ubhontshisi, noma ubhontshisi bezinso, noma ngisho nobhontshisi be-garbanzo ngokushintshwa okuhle kwezinga.
Ngendlela, noma yikuphi iresiphi yesilwane ihlanganisa ngempela izithako eziphekiwe. Ukupheka kuhlangana ndawonye futhi kuthuthukisa ama-flavour ngabanye.
Okuzokwenza
- 2 wezipuni amafutha omnqumo
- 2 anyanisi amakhulu, aqoshiwe
- 3 clove garlic, nengulube
- 1 red pepper bell, oqoshiwe
- 1 i-pepper eluhlaza bell, eqoshiwe
- Amanxiwa ama-3 (14) aqoshiwe utamatisi, anganqunywa
- 2 izinkomishi umhluzi yemifino
- 2 amathisipuni cumin
- Isipuni esingu-1 i-chili powder
- 1/2 isipuni isipuni esiphendukile se-pepper
- Iphakeji elingu-1 (10 i-ounce) iphakheji elimisiwe
- 2 (ama-15 ounce) amathini amnyama ubhontshisi omnyama, agonywe futhi ahlanjululwe
- 1 indebe picante noma taco sauce
Indlela Yokwenza
E-skillet esindayo, faka u-anyanisi emafutheni omnqumo kuze kube ngethenda, uvuselele njalo, cishe imizuzu engama-4 ukuya kwemihlanu. Engeza i-garlic bese upheka amaminithi amabili isikhathi eside. Engeza i-cumin ne- cayenne pepper , nanoma yiziphi ezinye izinongo ongazithanda. Pheka imizuzu emibili isikhathi eside ukuqhakaza izinongo.
Hlanganisa inhlanganisela ye-anyanisi ne-bell pepper, utamatisi, umhluzi, ummbila, ubhontshisi omnyama, ne-picante noma i-taco sauce ibe yi-cooker kancane engama-4 kuya ku-5.
Vala bese upheka amahora angaba ngu-10 noma kuze kube yilapho imifino ithenda. Ungakwazi ukusivimbela lesi siliva uma ungathanda ukusebenzisa ingxube yezingqimba ezimbili zezipuni ngamanzi we-1/3 indebe. Engeza kumpheki ophuthumayo, ikhava, bese upheka amaminithi angu-20 kuya kwangu-30 noma uze ukhuliswe. Uma unesitsha esisha, ukupheka okupheka okupheka , pheka iresiphi yonke ephansi amahora angu-6 kuya kwangu-7.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 421 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 262 mg |
| Ama-carbohydrate | 75 g |
| I-Fiber Dietary | 20 g |
| Amaphrotheni | 23 g |