Le recipe ye-taco isiphuzo se-taco isobho nezinso zezinso, ubhontshisi we-pinto, nobhontshisi abamnyama kulula, kuyanelisa ngokwanele, futhi kuyashesha ukulungiselela (ngempela nje ulahla konke ku-crockpot).
Kuyinto ehlelwe-futhi-futhi-ayikhohlwa iresiphi egcwele i-fibre, amaprotheni kanye nama-carbohydrate aphansi-glycemic angenamafutha futhi aphelele emiphakathini yokuphila ematasa.
Ngaphezu kwalokho, kuyindlela enhle yokudla yemifino kanye ne- vegan yemindeni ngesabelomali. Gcina i-vegan ngokushiya ushizi ongakhetha kukho kanye nama-toppings omuncu, noma usebenzisa ama-substitute ama-milk and free.
Lokhu kukudla okubuhlungu kakhulu noma ukudla kweqembu ikakhulukazi uma ungaqiniseki ngokuncamelayo kokudla kwabavakashi bakho kanye nemikhawulo yokudla-ihlale ihle ukunikela okuthile kuwo wonke umuntu. Zama enye ye-tofu, yezinhlanzi zasolwandle, nokuhluka kwezinto ngezansi.
Okuzokwenza
- 1 (i-14-ounce) ingaba nommbila (ugonywe)
- 1 (ama-14-ounce) angabhontshisi wezinso (noma amabhontshisi we-navy, akhishiwe)
- 1 (ama-14-ounce) angabhontshisi we-pinto (anqanyuliwe)
- 1 (i-14-ounce) ingaba nobhontshisi abamnyama (abanziwe)
- Ukuzikhethela: 1 (ama-7-ounce) angaba khona ama-chiles aluhlaza (ungase ufune ukukhipha lokhu uma upheka izingane)
- 1 (ama-14-ounce) angathatha utamatisi (isitayela saseMexico siphumelele uma ungayithola, ungathinteki)
- I-1 (1-ounce) iphakheji ye-taco mixing seasoning
- 1/4 isipuni cumin
- 3/4 isipuni anyanisi powder
- 1/2 isipuni usawoti
- 1/2 ithisipuni i-garlic powder
- Ukuhlobisa: i-tortilla chips noma i-corn chips (ukunambitha)
- Ukuhlobisa: ushizi ogayiwe (ukunambitha)
- Ukuhlobisa: anyanisi eluhlaza oqoshiwe (ukunambitha)
- Ukuhlobisa: i-cilantro eqoshiwe (ukunambitha)
- Okuzikhethela: ukhilimu omuncu (ukunambitha)
Indlela Yokwenza
- Faka ummbila ohlwanyelweyo, izinyosi zezinso, ubhontshisi we-pinto, ubhontshisi omnyama, ama-chilies aluhlaza, nezintamatisi ezingenakunqotshwa ku-crockpot yakho bese unikeza isisindo esisheshayo.
- Okulandelayo, engeza ukuhlanganiswa kokunakekelwa kwe-taco, i-cumin, i-anyanisi powder, usawoti, kanye ne-garlic powder bese uphinde uvuselele futhi.
- Pheka ekuhlelweni okuphansi kwamahora angu-8 kuya kwangu-10. Ngaphandle kwalokho, uma usheshe, ungabeka lokhu phezulu emahoreni amathathu.
- Nambitha bese ulungisa izikhathi ngaphambi kokukhonza. Uma isobho sinzima kakhulu ukuthanda kwakho, engeza umhluzi wemifino ukuze uwunciphise. Uma kuncane kakhulu, phephe isikhathi esincane nesembozo.
- Ukuze ukhonze, khipha izitsha zokukhekheza ezikhethiwe, ama-anyanisi aqoshiwe, u-anyanisi oqoshiwe, u-cilantro oqoshiwe, u-ukhilimu omuncu-futhi uvumele umndeni wakho noma izivakashi ziphephe isobho sabo ngokuthanda kwazo.
Ukushintshashintsha kwe-Tofu
Ukuze uthole amaprotheni amaningi, engeza i-tofu, i- seitan , noma amaprotheni wemifino enemibala (TVP) . Uma usebenzisa i-tofu noma i-seitan, landela le miyalo. Uma usebenzisa i-TVP, bheka inothi ngemuva kwezinkomba. Umkhiqizo uzothuthuka kusuka kuma-servings angu-6 kuya kuma-8 ama-servings kuwo wonke amacala amathathu.
- Hlanganisa ama-ounces angu-12 e-tofu eqine noma eqinile futhi uyinqume zibe yizicucu ezingu-8.
- Beka tincetu ze-tofu kumathanga amathanga wephepha. Phezulu kolunye uhlaka oluqinile lwamaphilisi wephepha bese ubeka isisindo esincane (cast-iron) skillet phezulu ukuze uphume amanzi amaningi. Uma ungenayo i-cast-iron skillet, yenza isisindo ngokubeka i-heavy heavy of imifino esitsheni phezulu kwe-tofu. Vumela ucingo lwe-tofu imizuzu engu-10.
- Kancane kancane shayela kancane izinkinobho ezibandayo nezicindezelwe ze-tofu nxazonke ngamafutha omnqumo noma amafutha angathathi hlangothi njengama-canola, ama-grapeseed, noma amafutha we-sunflower.Uma ufisa, ufafaze ezinye zezingxube ezihlanganisiwe ze-taco mixing.
- Ngaphezulu kokushisa okuphezulu, pheka i-tofu endaweni engapheliyo ye-skillet kuze kube yilapho iqala ukugqamile phansi, cishe imizuzu emihlanu. Flip the tile bese upheka imizuzu emibili ngaphezulu.
- Susa kusuka epanini bese uvumela ukupholisa. Sika sibe yimichilo noma iziqu bese ufaka esobho ekupheleni kokupheka ukuze ulivuselele. Ungavumeli ukuthi ubilise ngoba kungenza ukuthi i-tofu ibe nzima kanzima.
Qaphela: Uma usebenzisa i-TVP, kufanele ibuyiswe kabusha emanzini ashisayo imizuzu engu-10 ngaphambi kokusebenzisa.
Yengeza ku-crockpot phakathi nemaminithi angu-30 wokugcina wokupheka.
Ukuhlukahluka Kwezinhlanzi
Uma ungumlimi wezitshalo odla izinhlanzi kanye ne-shellfish, ungasebenzisa le ndlela efanayo yokupheka ngokufaka ama-ounces angu-12 (isisindo sokupheka ngaphambi kokupheka) njengezinhlanzi, isikhukhuni, i-cod, i-mahi-mahi, nanoma yikuphi okuphelile okuqinile inhlanzi. Khumbula, uma uxuba izinhlanzi zokupheka eziphekwe ngenhla yokupheka ukuze ufudumise nje ngenye indlela, iyoba yirubhi, eyomile, futhi enzima.
Ukudla Ukudla Ukudla
Kubanikazi bezimoto eziseqenjini lakho, ungakwazi ukubeka izitsha zokudla okuphekwe kanye nokucwiliswa kwamakamelo okushisa okugumbini noma okuphekiwe noma inkukhu ehliwe kanye nezinye izigqoko zezivakashi ukuze zengeze ezitsheni zabo ngokuqonda kwazo. Ukushisa kwesobho kuzovuselela inyama.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1126 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 200 mg |
| Ama-carbohydrate | 203 g |
| I-Fiber Dietary | 41 g |
| Amaphrotheni | 53 g |