Msuzi Wodzikongoletsera Wodzikongoletsera wa Enchilada

Mwina mopanda chilungamo, zakudya zambiri za ku Mexican zomwe timadziwana nazo zapeza mofulumira chifukwa chokhala ndi mafuta ndi ma calories. Ndipo enchiladas - mtundu wa casserole wopangidwa ndi matenda odzaza ndi nyama ndi / kapena tchizi ndipo odzaza ndi msuzi wofiira (ndi tchizi) - alidi pakati pa ochimwa.

Chomwe chimakhala chosautsa kuyambira enchiladas ndi chakudya chabwino kwambiri chomwe chidzasangalatsa banja lonse. Ndiye kodi timapanga bwanji chakudya cholemera, chodyera chosapitirira calorie yowerengera tsiku? Poyambira ndi msuzi wa calorie wotsika, kukupangitsani kuti mupite ku njira yathanzi.

Msuzi wa enchilada wokongoletsera ndi wosavuta kupanga kuposa momwe mungaganizire. Ndi tomato wokometsetsa ndi zakudya zina zochepa kuchokera kuntchito yanu, mudzakhala ndi msuzi wathanzi wokhala ndi thanzi labwino kwambiri mu kanthawi kochepa. Tumikirani pazakudya zomwe mumakonda kwambiri, kapena pa enchiladas yochepa kwambiri ya kalori ndi masamba.

Chimene Mufuna

• Supuni 1 ya mafuta a canola
• 1/2 chikho cha anyezi wofiira (utoto)
• 1 clove adyo (minced)
• 1 oz-oz. akhoza kudula tomato (osadulidwa)
• 1/2 chikho nkhuku katundu
• Supuni 1 uchi
• Supuni ya 1 yophika
• Supuni 1 chitowe
• 1/4 supuni ya supuni mchere
• 1 bay tsamba

Momwe Mungapangire Izo

1. Kutenthetsa mafuta a canola pamsana-kutentha kwambiri mu skillet yaikulu. Sakanizani anyezi kwa mphindi zisanu mpaka mutuluka. Lembani kutentha kwa sing'anga, onjezerani adyo ndikupatsanso wina kwa mphindi imodzi kapena ziwiri, kuonetsetsa kuti adyo siyiwuni.
2. Onjezerani zotsalira zotsalirazo, mubweretse ku chithupsa, ndiye kuchepetsani kutentha ndikuyimira kwa mphindi 25. Ngati msuziwo akung'ambika, pezani pepala.
3. Chotsani tsamba la Bay. Puree msuzi mu batch mu pulogalamu ya zakudya kapena blender mpaka yosalala. Sakani ndi kusintha zofunikira ngati ziyenera.

1. Thirani chophimba chanu cha enchilada.

Malori pa 1/2 chikho 65

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	104
Mafuta Onse	3 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	2 g
Cholesterol	0 mg
Sodium	90 mg
Zakudya	18 g
Matenda a Zakudya	3 g
Mapuloteni	3 g

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