Ukusebenzisa imifino eyengeziwe, utamatisi ujusi notamatisi onobhontshisi obuncane ugcina lesi sithelo semifino esinciphile ngamakholori. Nakuba i-chili engenayo inyama isivele ikhethele okunempilo futhi ephansi-fat, le nguqulo yilapho ephansi.
Lokhu kwakungenye yalezi zokupheka ezavela nje ngenxa yalokho umuntu ayenakho ekhishini, okwakwenzeka ukuthi kunezinambuzane eziningi hhayi ubhontshisi abaningi kangaka! Kakhulu kakhulu njengesobho se-utamatisi esiphundu esiphundu kunesiliva esihle.
Bheka ezinye izindlela zokupheka zemifino ephansi.
Okuzokwenza
- 1/2 anyanisi ophakathi, oqoshiwe
- 2-3 cloves garlic, egayiwe
- 2 tbsp. amanzi
- 1 isanqante enkulu, lisikiwe mncane
- 1 i-pepper e-bell eluhlaza, incane eqoshiwe
- 1 i-pepper ebomvu ye-bell, encane eqoshiwe
- 2 tbsp. I-soy sauce
- 1/2 indebe yezinhlamvu zommbila
- 1 Ubhontshisi bezinso ezingu-15-oz.can
- 1 utamatisi omisiwe angu-28-oz.can (ungagcini)
- 1 i-12-oz.can utamatisi ijusi noma u-V8
- I-jalapeno noma enye i-pepper encane ebomvu, i-minced
- 1 tbsp. i-chili powder
- 1/2 tsp. i-oregano
- 1/2 tsp. usawoti onolisayo
- 1/2 tsp. upelepele we-cayenne
- Okuzikhethela: anyanisi aluhlaza ukuhlobisa
Indlela Yokwenza
- Ebhodini elikhulu elingenamathela, ukushisa ugarlic no-anyanisi amaminithi angu-3-4. Engeza amanzi kanye ne-izaqathe nokushisa, uvuselele ama-3-4 amaminithi engeziwe. Engeza pepper ephuzi eluhlaza, pepper obomvu ne-soy sauce, evuselela ukuhlanganisa kahle. Ukushisa ngomunye umzuzu noma amabili.
- Ncishisa ukushisa kuze kube sezingeni eliphansi futhi wengeze zonke izithako ezisele, ngaphandle kwe-anyanisi eluhlaza.
- Vala bese uvumela ukumisa kancane kancane imizuzu engu-25 nemizuzu engama-40.
- Lungisa izinkinobho zokunambitha. Gcoba nge anyanisi oluhlaza noma ngisho noshizi noma ukhilimu omuncu uma ungadli i- vegan .
Ukwaziswa okunempilo (ukusuka kuCalorieCount):
- Amakholori: 195; Amakholomu avela ku-fat: 10
- Ingqikithi yamafutha: 1.1g, 2% inani lansukuzonke; I-fat fat: 0g
- I-cholesterol: 0mg, 0%
- I-sodium: 614mg, 26%
- Ingqikithi yama-carbohydrate: 38.0g, 13%
- I-Fiber Diet: 9.6g, 38%
- Ama-Sugars: 9.5g
- Amaprotheni: 11.2g
- I-Vitamin A: 80%
- I-Vitamin C: 159%
- I-calcium: 5%
- I-Iron: 32g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 275 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 443 mg |
| Ama-carbohydrate | 53 g |
| I-Fiber Dietary | 14 g |
| Amaphrotheni | 16 g |