Low-Calorie Chicken ndi Black Bean Burritos

Anthu ena amakonda nkhuku zathanzi ndi mazira wakuda kuti azikhala zokometsera ndipo ena amawakonda kuti azikhala ochepa. Mukhoza kupanga burritos ngati zonunkhira monga mukufunira mwa kusankha mchere wochepa, wamkati kapena wotentha.

Pali malingaliro ochepa owapangira ma burritoswa palimodzi mofulumira. Ngati muli ndi firiji yanu, gwiritsani ntchito mpunga wotsalira ndi nkhuku yophika kuti mupange chakudyachi mofulumira. Ndi chimodzi mwa zinthu zomwe ndimazikonda kwambiri ndikazikhala nazo zowonjezera pa friji yanga.

Chinthu chinanso chimene mungapange kuti mupeze njirayi ndi ngati mukugwiritsa ntchito mpunga wotsalira kale, pewani madzi chifukwa mpunga sungathe kumwa madzi ena. Kungowonjezerani mpunga panthawi imodzimodziyo kuyitanidwa ku recipe, ndipo sankhani kuwonjezera kuphika kowonjezera.

Chimene Mufuna

• Supuni 1 supuni ya canola
• 2 adyo cloves (minced zabwino)
• 1/2 kapu anyezi (odulidwa)
• 1/2 chikho chobiriwira bell tsabola (akanadulidwa)
• 1 1/2 makapu nkhuku m'mawere (yophika, odulidwa)
• 1 akhoza / nyemba 15 nyemba nyemba (yatsekedwa ndi kuchapidwa)
• 1 chikho cha mpunga (mwamsanga, wosaphika)
• 1 amatha / 14 owonjezera tomato tomato (diced)
• 3/4 chikho salsa (ogawanika)
• 1/3 chikho madzi
• 1 1/2 supuni ya supuni
• chitowe
• 1/2 supuni ya tiyi ya oregano
• 1 chikho mozzarella tchizi (gawo skim, grated)
• 1/4 chikho cilantro (chatsopano, chodulidwa)
• 10 mafupa a ufa (masentimita 8)
• Kukongoletsa: zonona zonunkhira

Momwe Mungapangire Izo

1. Choyamba, yambani zophika uvuni ku 375 ° F.
2. Kutenthetsa mafuta muzitsulo zazikulu, osati zokopa pamtunda. Onjezerani adyo, anyezi, ndi tsabola wobiriwira wobiriwira, ndi kuphika mphindi zisanu, kapena mpaka masamba ali ofewa ndikukhala onunkhira.
3. Kenaka, onjezerani mawere a nkhuku yophika, nyemba zakuda, mpunga, tomato, 1/2 chikho cha salsa, ndi zina zitatu zotsatira, ndi kuchepetsa kutentha mpaka pakati. Pangani mchere wonse kwa mphindi 10, kapena mpunga utaphike bwino komanso wabwino.

1. Chotsani chisakanizo kuchokera kutentha, ndikuyambitsa mu tchizi ndi cilantro. Onetsetsani pang'ono mpaka tchizi usungunuke.
2. Kuti musonkhanitse burritos, supuni pafupifupi 1/2 chikho cha osakaniza mu timitengo tonse, ndipo tungani mitsuko mwamphamvu. Ikani burritos mu mbale ya kuphika 9x13-inch, ndipo pamwamba pake ndi salsa yotsalayo.
3. Ikani burritos mu uvuni, ndipo muwaphike iwo pa 375 ° F kwa mphindi 15, kapena mpaka atenge pang'ono. Chotsani burritos ku uvuni, ndipo muwalole kuti azizizira kwa mphindi 3-5. Kenaka, pamwamba pa burritos ndi kirimu wowawasa.

Pa Kugwiritsa Ntchito Malonda 173