Le iresiphi ephezulu ye-fibre nephezulu-protein isetshenziselwa ubhontshisi omnyama nommbila futhi ihlotshwe nge- cumin .
Okuzokwenza
- 2 amafutha wezipuni, ahlukaniswe
- 1 anyanisi ophakathi, omncane omisiwe
- 2 ama-clove amakhulu, i-minced
- 1/2 isipuni cumin
- 1 32-ounce ingaba umhluzi yemifino
- 1 15-ounce ingaba utamatisi sauce
- I-15-ounce ingamabhontshisi amnyama, agonywe futhi ahlanjululwe
- 1 inkomishi frozen corn, thawed
- Isipuni esingu-1
- cornstarch
- 1 isipuni samanzi abandayo
- 8
- ama-tortillas ensimu anqunywe ngesigamu bese efika emaphethini amakhulu angu-1/4-intshi ububanzi
- I-1 inkomishi igqoke i-Monterey Jack noma i-Mexican ushizi ushizi (ozikhethela)
- I-avocado engu-1, eqoshwe (okukhethwa kukho)
- I-1/3 indebe eqoshiwe i-cilantro entsha (ozikhethela)
- 1/3 indebe ukhilimu omuncu (ozikhethela)
Indlela Yokwenza
- Esikhathini isobho esikhulu noma i-stock pan, ukushisa 1 isipuni samafutha phezu komlilo ophakathi. Engeza u-anyanisi bese upheka, uvuselela njalo, uze ube mncane, cishe imizuzu emihlanu kuya kwangu-7. Faka ugalikhi kanye ne-cumin bese upheka ngomzuzu owodwa.
- Engeza umhluzi wemifino, utamatisi uju, ubhontshisi, ummbila, uvuselele ukuhlanganisa. Letha emathunjini, bese unciphisa ukushisa nokumisa imizuzu engu-10.
- Ukwehlisa isobho sakho se-bean, ubhidliza ndawonye i-cornstarch namanzi esitsheni esincane. Thatha isobho uphelele emathunjini, ugxume emgodini we-cornstarch namanzi, bese ushisa, uvuselele njalo, kuze kube yilapho isobho liqina, cishe imizuzu emibili.
- Ngenkathi isobho sakho sezinyosi omnyama sipheka esitofu, lungiselela ama-chip chips. Ngaphambi kokushisa ihhavini ku-400 F.
- Faka ama-tortilla e-corn tortilla esitsheni esikhulu bese uphonsa ngamafutha we-isipuni 1 asele kuze kube yilapho uboshwe.
- Beka imicu ye-tortilla ebhodini lokubhaka bese upheka kuze kube yilapho igolide ne-crispy, imizuzu engaba ngu-10, ivuselela uhlangothi ukuze uqinisekise ngisho nokupheka.
- Khonza isobho sakho se-tortilla yemifino ezitsheni ezilodwa ezigcotshwe nge-tortilla chips kanye noshi ozikhethela, ukhilimu omuncu, i-cilantro, ne-avocado.
- Phakamisa nge-ushizi kanye no- ukhilimu omuncu , noma ushiye lezi zinsuku ukuba zenze i-milk-free, i-fat in fat, ne-vegan. Noma, sebenzisa ushizi ophansi we-fat and fat-reduced fat fat.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 634 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 28 mg |
| I-sodium | 660 mg |
| Ama-carbohydrate | 90 g |
| I-Fiber Dietary | 21 g |
| Amaphrotheni | 29 g |