Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 543
Amafutha - 25g
I-Carbs - 60g
Amaphrotheni - 25g
Ingqikithi Isikhathi esingama-35
Prep 20 min , Pheka iminithi engu-15
Izinkonzo 4 (2 enchiladas ngayinye)
Le enchiladas yemifino engenama-gluten nobhontshisi kanye noshizi inganikeza umndeni wethu ozithandayo ngoLwesibili ebusuku tacos ukugijima imali. Akuzona kuphela okulula ukuzenza, futhi kuyindlela enhle yokusebenzisa noma yikuphi imifino ezohamba kabi-okungcono kakhulu kunokuyiphonsa!
Enye into enhle ngalezi zinsimu zemifino ukuthi igcwele i- fiber kusuka kubhontshisi, ama-veggies, kanye nommbila, futhi futhi iyindlela enhle yokuthola imifino yakho yansuku zonke. Eqinisweni, ezinye izingane zizohamba ngokujabula nge-kale uma liqoshiwe liyingcosana, itty, izingcezu ezincane.
Izithako
- 1 isipuni samafutha we-avocado noma amafutha yemifino, kanye nokunye okune-pan yokugaya
- 1 anyanisi ophakathi, oqoshiwe
- 1 i-pepper ebomvu, ephuzi noma e-orange, eqoshiwe
- Izindebe ezimbili zivalwe kahle noma ezinye imifino (ie isipinashi, chard, njll), ziqoshiwe
- 2 clove garlic, nengulube
- 1 inkomishi yezinhlamvu zommbila ezibandisiwe
- I-15-ounce ingaba ne-pinto encane ye-sodium noma ubhontshisi omnyama, ihlanjululwe iphindwe
- Amaphakheji angu-8-ounce i-enchilada sauce noma izindebe ezimbili ze-sauce oyikhonzile ozithandayo, ohlukaniswe
- 8 izikhumba zommbila
- Ama-ounces ayi-8 ama-cheddar noma i-Mexican cheese blend, ehlukaniswe
- Ukuzikhethela, ngokukhonza: i-cilantro eqoshiwe ne-anyanisi eluhlaza, ama-olivini aqoshiwe, i-yogurt yama-Greek noma u-ukhilimu omuncu, i-avocado enezinyosi
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F. Gcoba isidlo sokubhaka se-13 x 9 ne-avocado / amafutha emifino.
Lungisa imifino: Hamba kahle ngesandla noma usebenzise iprosesa yokudla nge-attachment blade okunamathiselwe ukusika u-anyanisi, i-kale, ne-bell pepper (ukuwahlukanisa konke ngokwehlukana), bese ubeka eceleni.
I-avocado yokushisa / imifino yemifino e-skillet enkulu phezu kokushisa okuphakathi. Engeza u-anyanisi oqoshiwe uphinde uhambise iminithi elingu-1, bese ufaka u-garlic oyimifino bese ushaya ngomzuzu owengeziwe. Okulandelayo, engeza i-pepper eqoshiwe bese ushaya iminithi elingu-1, bese wengeza i-kale / imifino bese uhamba ngomzuzu owodwa. Engeza izinhlamvu zamaqanda namaqanda, kanye no-½ inkomishi ye-enchilada sauce. Faka kahle ukuhlanganisa, upheke amaminithi amabili, bese ususa ekushiseni.
Thungisa izibhukwana endlawheni yendiza nokushisa ku-microwave cishe ngomzuzu owodwa ukuze unciphise, noma ukushisa ngakwe-skillet phezu kokushisa okuphakathi. Spoon mayelana ne-1/3 cup yemifino yemifino / ubhontshisi phezu kwe-tortilla, uphinda ngamathambo asele kuze kube yilapho yonke ingxube isetshenziselwa phezulu. Ufafaze ama-ounces ama-4 we ushizi ogayiwe, uhlukaniswe ngokulinganayo, ngaphezulu kwe-tortillas kanye nomswakama webhontshisi wezitshalo. Hlanganisa ngokucophelela ama-tortillas ezintathu, bese ubeka uhlangothi olulodwa lwesigxobo phansi kwisitsha sokubhaka. Thela i-enchilada sauce phezulu, bese ufafaza ama-ounces angama-4 we ushizi phezulu.
Bhaka kuhhavini ngamaminithi angaba ngu-15, noma kuze kube yilapho ushicikile futhi ukhululeke. Khipha kuhhavini bese uvumela ukupholisa imizuzu emihlanu ngaphambi kokukhonza nge-cilantro (okukhethwa kukho), u-anyanisi oluhlaza, ama-olivini, i-yogurt yamaGreki, ne-avocado.
Ukuhlukahluka Kwesithako kanye Nokusekela
Amabhontshisi amnyama, noma ngabe ngabe ubhontshisi onayo enkundleni ye-pantry, ingaba yiphunga elilinganayo kunobhontshisi be-pinto. Zonke zilingana kahle .
Unemivoggies yokusebenzisa? Lezi zinhlobo ze-enchiladas zemifino zikhulu kakhulu, futhi indlela elula yokusebenzisa noma yikuphi imifino efrijini lakho noma i-pantry efakwe noma idinga i-TLC encane. Eminye imibono eyengeziwe ihlanganisa zucchini, izaqathe, utamatisi, ukholifulawa, isitshalo seqanda, amazambane, nokunye okuningi. Zithokozise ngokuba yi-creative!
Amathiphu wokupheka nokukhonza
Ukukhonza, lezi zinhlama zemifino ziyisidlo ngokwabo. Engeza izithelo ezintsha ohlangothini kanye nesidlo senziwa!
Qaphela: Ungalungisa i-enchiladas ngaphambi kosuku olusasa, noma ekuseni, bese uwagcina efrijini, uhlanganiswe kahle, uze ulungele ukubhaka.