Lesi sikhwama se-Fajita Stew esilula futhi esinempilo siphezulu amaprotheni ne-vithamini C. Sebenzisa i- Your Self-fajita Mix Mix uma ungathanda. Inhlanganisela yenkomo ngamabhontshisi, ama-herbs okuvundiwe nezinongo, nemifino ihle, isiphundu futhi inhle kakhulu kuwe.
Konke okudingayo ukukhonza nalesi iresiphi elula ngenye ye-cornbread eshisayo ngaphandle kwehhavini, ehlangene nebhotela. Futhi ukukhuluma ngebhotela, wayazi yini ukuthi ukudla amafutha ngokudla amavithamini ayenzi ngempela kusiza umzimba wakho ukuba ubambe lawo mavithamini?
Okuzokwenza
- Amakhilogremu amabili ayizinyosi ezingenalutho ezingenalutho
- 1 anyanisi, oqoshiwe
- 4 clove garlic, egayiwe
- Amanki amabili (14 ounce) adonsa utamatisi, angagciniwe
- I-1 (15 i-ounce) ingabhontshisi omnyama, ahlanjululwe futhi agonywe
- 1 (1 ounce) imvilophu ye-fajita mixing seasoning, noma ama-tablepons amabili
- I-Mix ye-fajita eyenziwe ngokwabo
- 1 red pepper bell, uthathe 1 "izingcezu
- 1 pepper elihlaza okwesibhakabhaka, uthathe "izingcezu ezingu-1"
- Ufulawa wekhefu we-1/4
- 1/4 indebe yamanzi
Indlela Yokwenza
Gwema noma iyiphi i-fat excess kusuka kwenkomo bese uthatha izingcezu ezimbili. Hlanganisa inyama yenkomo nge-anyanisi negaliki ku-cooker kancane kancane ye-4 kuya ku-5. Hlanganisa ndawonye i-fajita mixing mixing (okuthengwa noma eyakho okwenziwe ekhaya) kanye no-utamatisi ongagciniwe futhi uthele phezu kwenkomo. Phezulu konke ngebhontshisi omnyama. Beka i- pepper bell phezulu.
Vala isikhwama bese upheka ngezansi amahora angu-7 kuya kwangu-9 noma kuze kube yilapho inkabi ithenda.
Hlanganisa ufulawa ngamanzi esitsheni esincane bese uvuselela kahle ukuxuba. Engeza kancane kancane ku-crockpot bese uvuselela kahle. Ukumboza umpheki omncane bese upheka phezulu imizuzu engu-15 kuya kwangu-20 kuze kube yilapho ushubile, uvuselela ngezikhathi ezithile. Khonza isobho ngerayisi elishisayo eliphekiwe noma umzala oshisayo ; phezulu nge ukhilimu omuncu noma i-guacamole, uma ufisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 562 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 145 mg |
| I-sodium | 293 mg |
| Ama-carbohydrate | 62 g |
| I-Fiber Dietary | 14 g |
| Amaphrotheni | 50 g |