Msuzi Wochepa wa Calorie Chicken Tortilla

Chomera ichi cha msuzi wophika nkhuku wathanzi chimaphatikiza chitowe chofewa ndi smokey ndi tsabola zokometsera ndi tomato kuti msuzi wouziridwa wa Mexican wokhazikika kwambiri umene uli ndi mafuta ochepa kwambiri. Ndi wodzaza ndi zamasamba zathanzi komanso chifuwa chachikulu cha nkhuku zowonjezera mapuloteni ndipo zimakhala ndi pang'ono za mozzarella tchizi ndi zipsu zapamwamba zophika. A

Ngati muli ndi nthawi yovuta kupeza chipsu chophika chophika m'magolosa masiku ano, yesetsani kudzipangira nokha . Zimakhala zosavuta kupanga, komanso zotchipa komanso zikuyerekeza ndi zipsu zogula zogulitsa. Mafuta ophikawa adzakupulumutsani pang'ono ma calories ndi mafuta a magalamu poyerekeza ndi zipsera zomwe zimachokera ku sitolo.

Mwinamwake chinthu chabwino kwambiri pa msuzi uwu ndi kuti pogwiritsa ntchito tomato zam'chitini ndi msuzi, supu iyi imasonkhana palimodzi pafupifupi mphindi 20. Ndi njira yofulumira, yosavuta ya chakudya champhindi chomaliza kapena chamasana pa tsiku lozizira pamene mukulakalaka msuzi wotentha ndi wotentha. Koma tengani kamodzi kokha msuziwu, ndipo simungaganize kuti zinatenga mphindi zochepa zokonzekera. Zikuwoneka ngati chimodzi mwa msuzi omwe amamveka pamwamba pa chitofu tsiku lonse.

Chimene Mufuna

• 1 clove
• adyo (finely akanadulidwa)
• 1 makilogalamu nkhuku zophika mawere (kudula mu zidutswa zakulira)
• 1/2 chikho chinadulidwa anyezi (1/2 mwa sing'anga imodzi)
• Supuni 1 pansi chitowe
• 1 chikho madzi
• 1 14-ounce akhoza nkhuku
• 1 15-ounce akhoza kudula tomato, osadulidwa
• 1-15-chokha chimatha chimbudzi cha Mexico chimawombera tomato, chosadulidwa
• 2 ounces odzola mbali ya mozzarella tchizi
• Ma ounces awiri ophwanyika ophika ophika
• Zokongoletsera: cilantro diced

Momwe Mungapangire Izo

1. Chinthu choyamba kuchita ndi kuphika anyezi ndi adyo kuti amasule kukoma kwawo kokoma. Kutenthetsa poto lalikulu, lapamwamba kwambiri, wophimbidwa ndi kuphika kutsitsi, pamwamba pa kutentha-kutentha ndi kuwonjezera adyo. Koperani adyo kwa mphindi imodzi mpaka iyo ikhale yonunkhira.
2. Kenaka, yikani nkhuku, anyezi, ndi chitowe , ndipo pikani maminiti 4 mpaka 5, kapena mpaka anyezi azifewa komanso otuluka ndipo nkhuku sichikhala pinki pakati. Pamene mukuphika anyezi ndi nkhuku, ponyani potentha poto nthawi zina kuti aziphika mofanana pambali zonse.

1. Kenaka, tsitsani madzi, msuzi wa nkhuku, tomato, ndi tomato mu mphika womwewo monga nkhuku ndi ndiwo zamasamba. Bweretsani kwa chithupsa, ndiye kuchepetsa kutentha ndi kusakaniza supu kwa mphindi khumi pamene zokopa zonse zikuphatikizana palimodzi.
2. Idyani msuzi mu mbale zotumikira kuti mutumikire. Kuti muwonetsedwe bwino, mitsuko ya msuzi wofanana ndi tchizi, tchips, ndi cilantro. Kutumikira mwamsanga.

Pogwiritsa ntchito ziwerengero 155

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	320
Mafuta Onse	15 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	5 g
Cholesterol	71 mg
Sodium	364 mg
Zakudya	21 g
Matenda a Zakudya	3 g
Mapuloteni	26 g

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