Msuzi wokhala ndi thupi lopangidwa ndi mavitamini ndi osavuta kupanga zamasamba ndi zathanzi komanso zapamwamba za impso za mapuloteni. Chinsinsichi chimafunanso anyezi wofiira, adyo, tsabola wa jalapeno ndi chimanga ndipo amapangidwa ndi chitowe ndi cilantro yatsopano. Gwiritsani ntchito msuzi wanu wothira masamba ndi tortilla chips, ndithudi!
Msuzi wa zokometsera zamasamba ovomerezedwa ndi Bushs®.
Chimene Mufuna
- 2 tbsp mafuta a maolivi
- 1 lalikulu yaiwisi wofiira, odulidwa
- 6 adyo cloves, minced
- 3 tsabola wa jalapeno, nyemba ndi odulidwa
- 1 tbsp chitowe mbewu
- 1 chikho cha chimanga cha chimanga (kapena ngati mugwiritsanso ntchito zamzitini kenako mutenge bwino)
- 2 29 zitsuko zokha
- masamba msuzi
- 2-16 amagawa nyemba za impso, kuchapidwa ndi kuthiridwa
- 1/3 chikho chachitsulo chatsekedwa chatsopano, chodzaza
- 1 chikho chopangidwa ndi mafuta otsika kwambiri Monterey Jack cheese
- 6 chimanga cha chimanga
- kuphika mafuta kapena mafuta odzola
- 1/4 chikho chochepa mafuta obiriwira zonona
- lime wedges, kuti mutumikire
Momwe Mungapangire Izo
Sakanizani maolivi, anyezi, adyo, tsabola wa jalapeno ndi mbewu ya chitowe mu mphika waukulu pamwamba pa kutentha kwapakati ndi kulola kuphika, kuyambitsa nthawi zonse pafupi mphindi zisanu.
Kenako, kuwonjezera mu chimanga, masamba msuzi, impso nyemba ndi cilantro.
Pezani kutentha mpaka pansi kapena pansi, pikani mphika, ndipo mulole msuzi wanuwo kusungunuka kwa mphindi khumi kapena pang'ono, kapena mpaka mutenge bwino. Kutalika pang'ono kuposa maminiti khumi bwino.
Pokonzekera kuti mupange msuzi wanu, yambani kutentha uvuni ku madigiri 450.
Pezani pepala lokopa kapena pepala lophika ndi kuphika kutsitsi, malo otsekemera pamapepala ndi mapiritsi opopera ndi kuphika. Kuphika pafupifupi mphindi 10. Dulani mitsempha kuti muphange.
Msuzi wapamwamba ndi tchizi, mabala a tortilla ndi dollop ya kirimu wowawasa (kapena kuchotsani tchizi ndi kirimu wowawasa kuti mcherewu ukhale wopanda mkaka ndi zamasamba).
Sungani msuzi wanu ndi laimu wedges kuti muwonetsere musanatumikire komanso mutatha kutsogolo mitsuko yokha.
Amapanga 8 mavitamini a msuzi wophikira masamba.
Chidziwitso cha zakudya pa kutumikira:
Zikhala: 585
Mafuta Onse: 12,5 magalamu
Cholesterol: 16 mg
Matenda a Zakudya: 19.5 magalamu
Mapuloteni: 35.5 magalamu
Vitamini A 8%, Vitamini C 15%, Calcium 25%, Iron 51%
Monga kupanga msuzi wopanda nyama? Pano pali maphikidwe ambiri a zamasamba ndi zamasamba kuti ayese: