Recipe-Ten Minute Tofu Enchilada

I-Enchiladas kanye nomkhuba we-tortillas ohamba phambili ubuyela emuva ezikhathini zamaMeyi eMexico. Abantu abahlala esiGodini saseMexico baqale badla izitshalo zommbila ezigcwele izinhlanzi. Namuhla, inhlanganisela ihlanganisa ubhontshisi, ushizi, inyama, amazambane, nemifino.

Le iresiphi ye-enchilada yemifino ene- tofu kanye noshizi iyisisekelo kakhulu, kepha uma ufuna ukufaka ama-enchiladas emgodini engaphansi kwemizuzu eyishumi, lokhu kuyindlela enhle yokuzama. Ungakwazi ukuphonsa njalo emanzini omnqumo omnyama, noma uphonsa eminye imilayezo ephekwe ngaphambili.

Bheka futhi: Isoso se-Enchilada esheshayo futhi esenziwe kalula

Nasi uhlu oluphelele lokupheka okulula kwe- tofu .

Okuzokwenza

• 2-12 oz. amaphakheji we tofu (tofu eqinile noma eqinile).
• 2 tbsp. Amafutha e-Olive
• 1 tbsp. ukuvuna kwe-taco (noma i-1 tsp i-chili powder)
• 1-16 oz. kungaba ensilada sauce
• 2 izinkomishi cheddar ushizi (noma jalapeno jack shizi)
• I-tortillas 8 - 10 (ufulawa)

Indlela Yokwenza

1. I-oven yangaphambi kokushisa ibe ngama-350 degrees.
2. Ephakeni elikhulu, kuqubuka i-tofu ne-sautee emafutheni omnqumo nge-taco yokuphuza noma i-chili powder kuze kube yincani egolide egolide futhi igcoke ngezinongo.
3. Dlulisa i-tofu efihliwe esitsheni esikhulu bese ufaka cishe 1/2 indebe ye- enchilada nengxenye yeshizi. Hlanganisa kahle.
4. Ngaphansi kwe-pan yokubhaka noma i-casserole dish, usakaze ungqimba omncane, cishe 1/4 indebe, ye-enchilada sauce.

1. Beka izinkezo ezincane ze-tofu inhlanganisela ku-tortilla ngayinye yefulawa. Hlanganisa bese ubeka endishini yokubhaka, ubeke i-enchilada ngayinye eduze.
2. Thela lonke i-enchilada sauce phezu kwe-tortillas epanini bese ufafaza okusele ushizi phezulu.
3. Bhaka i-tofu enchiladas yakho imizuzu engu-20-25, noma kuze kube sekupheleni.

Ukupheka okuningi kwe-tofu
Ukupheka okungaphezulu kwemifino

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	1449
Inani lamafutha	48 g
I-Fat egcwele	18 g
I-Fat Unsaturated	12 g
I-cholesterol	23 mg
I-sodium	3,188 mg
Ama-carbohydrate	206 g
I-Fiber Dietary	16 g
Amaphrotheni	48 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)