Mhlawumbe ngokungalungile, ukudla okuningi waseMexico esikujwayele ukuthola i-rap embi ngokulayishwa amafutha nama-kilojoule. Futhi i-enchiladas - uhlobo lwe-casserole olwenziwe ngama-tortillas ahlanganiswe ngenyama kanye / noma ushizi futhi enomsoco obomvu (kanye noshizi) - ngokuqinisekile phakathi kwamacala.
Okuyingozi ngoba i-enchiladas yinto enkulu yokudla phambili okuzojabulisa wonke umndeni. Ngakho-ke senza kanjani lokhu isidlo esicebile, esiphundu singadluli inani lethu lekhalori ngosuku? Ngokuqala nge-sauce ephansi-ikhalori, ikubeka endleleni yakho eya empilweni enempilo.
Le sauce eyenziwe nge-enchilada kulula ukwenza kunokuba ungacabanga. Ngamatamatisi oqoshiwe kanye nezinye iziqu ezimbalwa ezivela esitokisini sakho, uyoba ne-enchilada sauce enempilo enhle, ephansi-kakhudlwana ngesikhathi esifushane. Khonza ku-iresiphi yakho oyithandayo ye-enchilada, noma ngaphezu kwe-calcium ephansi yekhalenda kanye nemifino yokudla ukuze uthole ukudla okunomsoco kodwa okunempilo.
Okuzokwenza
- Isipuni 1 samafutha e-canola
- 1/2 inkomishi anyanisi obomvu (eqoshiwe)
- I-clove i-garlic (i-minced)
- 1-28-oz. ingakhipha utamatisi
- 1/2 indebe inkukhu stock
- 1 isipuni uju
- Isipuni esingu-1 i-chili powder
- 1 ithisipuni cumin
- 1/4 ithisipuni usawoti
- 1 leaf leaf
Indlela Yokwenza
- Sishisa amafutha e-canola phezu kokushisa okuphakathi kwe-skillet enkulu. Hlanganisa i-anyanisi emizuzu emi-5 kuze kube yilapho uhamba khona. Yehlisa ukushisa kuya enkathini, engeza ugarlikhi bese ushaya enye imizuzu engu-1 ukuya kweyesi-2, uqinisekise ukuthi i-garlic ayinasundu.
- Engeza izithako ezisele, ulethe ngamathumba, bese unciphisa ukushisa nokumisa imizuzu engu-25. Uma le sauce ishaqhazela, faka kancane i-skillet.
- Susa iqabunga le-bay. Puree i-sauce ku-batches ku-processor yokudla noma i-blender kuze kube bushelelezi. Nambitha futhi ulungise isikhathi sonyaka uma kunesidingo.
- Thela iresiphi yakho ye-enchilada oyikhonzile.
Amakholori ngekhefu ngayinye ye-1/2 65
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 104 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 90 mg |
| Ama-carbohydrate | 18 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 3 g |