Nkhokwe za Baha nsomba zikuyenera kukhala ndi zigawo zingapo zofunika: zosavuta zokazinga zokometsera nsomba, zonunkhira msuzi, ndi kasupe kabichi. Nkhumba yotsikayi ya baha nsomba ya taco imakhala ndi zonse, ndipo imasowa zokoma.
Zosintha pang'ono monga kugwiritsa ntchito lowfat yogurt mu msuzi, ndikugwiritsa ntchito pang'ono mafuta kuti frying amadula kwambiri pa makilogalamu. Ngati muli ndi nthawiyi, ndipo mukufunadi kupanga tacos nsombazi kukhala chinachake chapadera, pangani mavitamini anu a chimanga kuti muwagwiritse ntchito. Pangani ma tacos ndi nyemba zakuda zophika, ndi ginita lokoma kwambiri ndipo muli nawo nokha ndi okongola chakudya.
Chimene Mufuna
- Kwa Kabichi:
- Phukusi 1/8 ounces kabichi (wofiira kapena wobiriwira, wofiira)
- 1/3 chikho yogurt (mafuta otsika)
- Supuni 3 mayonesi (mafuta otsika)
- Supuni imodzi yoyera viniga
- 1/8 supuni ya supuni mchere
- Nsomba:
- Supuni 2 za mafuta
- 1 pounds cod (kapena halibut, kudula mu 2 inch n'kupanga)
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni tsabola wakuda
- 1/3 chikho ufa wokhazikika
- 1/2 supuni ya supuni chitowe
- 1/8 supuni ya supuni tsabola wofiira (nthaka)
- Kwa ma Tacos:
- Mitundu 12 ya chimanga (masentimita 6)
- 1 chikho salsa (phwetekere kapena mango)
- Kukongoletsa: cilantro yokomedwa
Momwe Mungapangire Izo
1. Chinsinsichi chimaphatikizapo chizindikiro cha kabichi ndi msuzi kukhala gawo limodzi la ma tacos awa. Choncho, kupanga kabichi / msuzi kuphatikiza, ikani shredded kabichi mu mbale yaikulu. Mu chakudya chochepa chaching'ono, whisk pamodzi mtedza yogurt, lowfat mayonniase, vinyo woyera ndi vinyo. Whisk bwino mpaka chisakanizo chikuphatikizidwa bwino. Kenaka, tsitsani msuzi pamwamba pa kabichi, ndipo gwiritsani ntchito mphanda kuti muponye pamodzi kabichi ndi msuzi.
Ikani kabichi kusakaniza mu firiji mpaka wokonzeka kutumikira tacos.
2. Kenako, konzani nsomba. Fukani zidutswa za cod kapena vipande vya halibut mofanana ndi tsabola wakuda ndi mchere wakuda. Kenaka, m'dothi lalikulu, osasuntha, gwiritsani ntchito foloko kapena waya whisk kusakaniza pamodzi ufa wonse, chitowe, ndi tsabola wofiira pansi.
3. Thirani mafuta a maolivi mu skillet yaikulu pamsana. Kenaka, panthawi imodzi, idyani nsombazo mu ufa wosakanikirana, nsalu zonsezi ndi ufa wosakaniza.
4. Ikani zidutswa za nsomba zomwe zimagawanika mu skillet ndi mafuta otentha. Mafuta ayenera kupanga zochepa zazing'ono pozungulira nsomba pamene mukuziyika poto. Umu ndi mmene mungadziwire kuti mafuta akutentha kwambiri. Ngati mafuta akung'onongeka kwambiri mukaika nsomba mu poto, mafuta amawotcha ndipo muyenera kutentha pang'ono. Ikani nsomba pafupi mphindi 2-3 mbali. Nkhumba imapangidwa pamene imawoneka mosavuta ndi mphanda. Ikani nsomba 6-7 pa nthawi malinga ndi kukula kwa skillet. Simukufuna kuwonjezera poto kwambiri kapena mudzathera ndi nsomba zamadzi.
5. Pamene zidutswa za nsomba zikutha kuphika, ziyikeni pazitsulo zopangira zowonjezera zowonjezera ndi kuziika mu ng'anjo yotentha (pafupifupi madigiri 170) pamene mukuphika nsomba zotsalayo. Izi zidzasunga nsomba yofunda ndi yofiira.
6. Kukonzekera ma tacos, kutenthetsa mitsempha mwa kuwaika mu tchuthi tating'onoting'ono tomwe timatenthedwa chifukwa cha kutentha kwakukulu, ndi kutentha kwa masekondi angapo kumbali zonse mpaka zofewa. Kenaka mudzaze tortilla iliyonse ndi nsomba zingapo, pamwamba ndi spoonfull ya kabichi kusakaniza, ndi zokongoletsa ndi clicant chopped, ndi salsa wa kusankha kwanu.
Timakonda kugwiritsa ntchito pico de gallo , kapena mango salsa wokwera pamwamba pa tacos.
Per Serving (ma tacos awiri) Ma calories 258, Mafuta 7gm, Carbs 32gm, Pro 16gm
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 348 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 47 mg |
| Sodium | 490 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 22 g |