Burrito Wamasamba Ndi Zophika Zakudya Zakudya Zakudya Zakudya Zobiriwira

Kaya muli ndi zamasamba kapena mukungodya nyama kuti mukhale ndi thanzi labwino, simukuyenera kuchita chakudya chopanda chakudya cha ku Mexican.

Mafutawa, omwe ndi otsika kwambiri, amadzaza ndi mbatata , nyemba zakuda , anyezi, maluwa , adyo , ndi cilantro . Zimakulungidwa ngati enchiladas ndikuphika. Tumikirani ndi mankhwala opangidwa ndi zokongoletsera kapena salra.

Chinsinsichi chikugwirizana ndi "Malo Odyera a Moosewood Ochepa."

Chimene Mufuna

• 5 makapu mbatata (zowonongeka ndi cubed)
• 1/2 supuni ya supuni mchere
• Ma supuni 2 a mafuta a canola (kapena mafuta ena a masamba)
• 3 1/2 makapu anyezi (omata)
• 4 lalikulu adyo cloves (minced kapena kupanikizidwa)
• Supuni 1 yatsopano yobiriwira chili (minced)
• 4 supuni ya tiyi pansi pa chitowe
• 4 supuni ya tiyi pansi coriander
• 4 makapu okwana 2/2 nyemba zakuda (kapena 3-ounce zitini zoyamwa)
• 2/3 chikho chopanda masamba a cilantro
• Supuni 2 zatsopano mandimu
• Supuni 1 ya mchere
• 8 masentimita 8 a ufa
• 1 mtsuko wa tomato salsa

Momwe Mungapangire Izo

1. Yetsani uvuni ku 350 F.
2. Ikani mbatata mu sing'anga yapamwamba ndi mchere ndi madzi kuti muphimbe.
3. Phimbani poto ndikubweretsa ku chithupsa, kenako imani mpaka mchifundo, pafupi maminiti khumi.
4. Sungani ndi kuika pambali.
5. Ngakhale mbatata zikuphika, ziwotchereni mafuta mu pepe skillet kapena saucepan ndikuwonjezera anyezi, adyo ndi mazira.
6. Phimbani ndi kuphika pa kutentha kwapakati, kuthamanga nthawi zina, mpaka anyezi azisangalalo, pafupi mphindi zisanu ndi ziwiri.

1. Onjezani chitowe ndi coriander ndi kuphika kwa 2 mpaka 3 mphindi yaitali, oyambitsa nthawi zambiri. Chotsani kutentha ndi kuika pambali.
2. Mu pulogalamu ya chakudya, phatikiza nyemba zakuda, cilantro, mandimu, mchere ndi mbatata zophika komanso puree mpaka yosalala. (Mukhozanso kusungunulira zowonjezera mu mbale yaikulu ndi dzanja pogwiritsira ntchito mbatata yamatata. Zotsatira zake zidzakhala zosavuta koma zolemba bwino.)
3. Tumizani tsabola wa mbatata ku mbale yaikulu yosanganikirana ndi kusakaniza anyezi ophika ndi zonunkhira.
4. Mafuta ochepa kwambiri mbale yophika.
5. Sakanizani za 2/3 mpaka 3/4 chikho cha kudzaza pakati pa tortilla iliyonse, yikani ndi kuiika, msoko pansi, mu mbale yophika.
6. Phimbani mwamphamvu ndi zojambulazo ndi kuphika kwa mphindi pafupifupi 30, kapena mpaka kutentha. Kutumikira kwambiri ndi salsa.

Zakudya zabwino za mbatata
Mbatata zokoma ndizo pamwamba pa mndandanda wa zakudya zabwino. Mbatata imodzi yokha, pafupifupi masentimsita asanu m'litali, ili ndi makilogalamu 112 ndi makarita 26, pafupifupi 4 mwa iwo ndi fiber. Kotero iwo ali gwero lalikulu la izo ndi njira yowonjezera yowonjezera izo ku zakudya zanu. Mbatata ya mbatata ndi yowopsa kwambiri ya vitamini A, ndi mbatata imodzi yomwe imapereka katatu katatu tsiku lililonse. Mbewu imeneyi imathandizanso potassium komanso vitamini B6.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	946
Mafuta Onse	10 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	602 mg
Zakudya	176 g
Matenda a Zakudya	39 g
Mapuloteni	43 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)