Kuchokera m'makhitchini a Betty Crocker kumabwera lingaliro losavuta komanso labwino la chakudya chamadzulo Chickpea yokazinga ndi kolifulawa taco chophikira bwino kwa ife zamasamba ndi zophika . Sikuti ndi chakudya chambiri cha ku Mexico , koma ndithudi ndi chokoma (ndi chamoyo!). Lumikizani ndi mbali ya mpunga wa ku Spain, ngati mukufuna, kapena mwinamwake nyemba zowonongeka zokha kapena guacamole watsopano . Sangalalani!
Ngakhale chipatsochi chiri chodyera zamasamba (palibe chese chofunika!), Onetsetsani kuti mumagwiritsa ntchito mabala a chimanga a gluten kapena mthunzi wina wa gluten ngati mukufunikira kuti chipangizochi chisakhale cha gluteni.
Ali ndi thanzi labwino? Osati wathanzi mokwanira? Pezani pansi kuti muyese maganizo osiyanasiyana a taco kuti musayese.
Chimene Mufuna
- 2 mapaundi a kolifulawa (1 sing'anga mutu, wopatulidwa mu florets)
- 2 tbsp. mafuta a azitona
- 1/2 tsp. mchere
- 1 ikhoza (15 oz) nkhuku (yotsekedwa ndi kuchapidwa)
- 1 tbsp. mafuta a azitona
- 1/2 tsp. mchere
- 1/4 tsp. chili poda
- 1/4 tsp. nthaka chitowe
- 1/4 tsp. nthaka oregano
- 2 makapu atsopano masamba a cilantro
- 1/3 chikho pepitas
- 1 ochepa clove adyo, kudula pakati
- 2 tbsp. zidutswa zamtengo wapatali
- 2 tbsp. madzi atsopano a mandimu
- 1/2 tsp. mchere
- 1/4 chikho cha mafuta
- 8 nyemba zam'chizungu zopanda nyemba (zowonongeka monga momwe zimayendera phukusi)
- Zosankha: 1/4 chikho chachitsulo choyera (chokongoletsera)
Momwe Mungapangire Izo
- Kutentha kotentha kwa 425 ° F.
- Ikani kolifulawa pansi pa mbale yaikulu. Kuthamanga ndi mafuta awiri a supuni; kuwaza ndi 1/2 supuni ya supuni mchere. Muzilimbikitsanso mpaka wogawanika atavala.
- Konzani kolifulawa pa pepala lalikulu lakhukhi. Kuphika mphindi khumi ndi zisanu ndi zitatu ndikuchotsani mu uvuni ndikukankhira. Kuphika mphindi 15 mpaka 20 nthawi yaitali kapena mpaka kolifulawa ndi wachifundo komanso yofiirira.
- Kenako, konzani nkhuku zokazinga. Mu mbale yaying'ono, onganinso nkhuku ndi mafuta, mchere, ufa woumba, chitowe ndi oregano, ndikuponyera pang'onopang'ono kuvala mofanana. Alalikitseni nkhuku pamodzi wosanjikiza pa poto ya 15x10x1-inch. Bika mphindi khumi ndi zisanu, kenako uchotseni ku uvuni ndi kusonkhezera. Idyani maminiti 10 mpaka 15 motalika kapena mpaka mapeyala a nkhuku ali ofiira pang'ono ndi obiriwira.
- Kenako, konzekerani cilantro pepita pesto. Mu pulogalamu ya zakudya kapena blender, ikani cilantro, peptias, adyo, tsabola za jalapeno, madzi a mandimu ndi mchere. Phimbani ndi kukonza mwatsatanetsatane mwatsatanetsatane. Pogwiritsa ntchito chakudya kapena blender, pang'onopang'ono mu 1/4 chikho mafuta pogwiritsa chakudya chubu, kuyima pakati kudutsa kusakaniza ndi spatula. Chotsani pesto ndi malo mu mbale yaing'ono.
- Kuti musonkhanitse tacos, supuni pa supuni imodzi pesto pa tortilla iliyonse; Pamwamba ndi pafupifupi 1/2 chikho chofewa chowotcha ndi supuni imodzi yophika nkhanu. Kokongoletsa ndi cilantro, ngati mukufuna. Kutumikira ndi nandolo ya nkhuku yotsalira.
Amapanga tacos 8 zamasamba ndi zamasamba.
Chidziwitso cha zakudya, pa taco:
Calories 280 (Ma calories ochokera ku Fat 150);
Mafuta Total 16g (Mafuta Okhutira 2.5g, Trans Fat 0g);
Cholesterol 0mg; Sodium 550mg; Potaziyamu 460mg;
Zakudya Zamadzimadzi 27g (Zakudya Zamakono 6g); Mapuloteni 8g
% Tsiku Lililonse Mtengo: Vitamini A 6%; Vitamini C 35%; Calcium 6%; Iron 15%
Monga tacos zamasamba? Mwinanso mungayesere kuyesa tacos ya mphindi 10 yosavuta ya TVP kapena tempeh tacos ya nyenyezi zisanu . Pazinthu zina zosavuta kwambiri, yesetsani ma teacos ndi zovuta zowonjezera , kapena muyang'ane m'malingaliro ambiri a zakudya zakutchire pano , komanso maphikidwe ambiri a vegan pano.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 390 |
| Mafuta Onse | 17 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 587 mg |
| Zakudya | 51 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 14 g |