Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 168
Fat - 3g
I-Carbs - 30g
Amaprotheni - 8g
Ingqikithi Isikhathi 55 iminithi
Prep 20 min , Cook 35 min
Izinkonzo 6 (1 1/2 izindebe ngayinye)
Kuningi ukuthanda mayelana nesilwane. Uma kwenziwa kahle, ngokuvamile kuvuthwe izithako eziyisisekelo ezinempilo ezinjengobhontshisi obuningi be-antioxidant, imifino, nezinongo. I-vegan ithatha iresiphi elilodwa lembizi liyanelisekile njengenhlobo ye-meaty, kodwa iqukethe amafutha angenampilo kakhulu futhi inama -fibre engeziwe .
Ukholifulawa uneza ukuthungwa okumnandi nokuvutha kanye nenhlanganisela yemifino entsha kanye namatamatisi ekheniwe epakethe yamandla aphikisayo. Ukuze uthole isilinganiso esengeziwe sokuvuvukala-ukulwa nokudla okunomsoco, sebenzela ohlangothini lwelayisi lonke elibomvu.
Izithako
- 1 isipuni samafutha omnqumo
- ½ inkomishi anyanisi obomvu, oqoshiwe
- ½ indebe ebomvu i-pepper, eqoshiwe
- 1 inkomishi ikholifulawa, eqoshiwe
- ½ inkomishi isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
- ¼ isipuni usawoti kosher
- I-clove i-garlic, i-minced
- 1 ithisipuni umhlabathi cumin
- ½ umhluzi wemifino yemifino noma amanzi
- 2 (ama-28-ounce) angawachoboza utamatisi
- U-10-ounce ungadonsa utamatisi onama-chilies aluhlaza
- Isipuni esingu-1 i-chili powder
- ½ ithisipuni isilimo esidliwayo esinamagatsha anamanzi usawoti
- Ama-15-ounce angabhontshisi abomvu abomvu, ahlanjululwe futhi asheswe
- Ama-15-ounce angabhontshisi abamnyama, ahlanjululwe futhi asheswe
- Okuphakanyisiwe ukusikwa: i-cilantro eqoshiwe, i-anyanisi eluhlaza oqoshiwe
Ukulungiselela
- Ukushisa amafutha embizeni enkulu noma i-oven yase-Dutch phezu komlilo ophakathi.
- Sauté anyanisi, pepper, ukholifulawa, nesilimo esidliwayo esinamagatsha anamanzi. Isizini ngosawoti.
- Engeza i-garlic ne-cumin, upheke ngomzuzu owodwa, ugqugquzela ngobumnene ukugcoba i-cumin.
- Hlanganisa umhluzi wemifino, utamatisi ochotshoziwe, utamatisi oqoshiwe onama-green chilies.
- Engeza i-chili powder nesilimo esidliwayo esinamagatsha anamanzi.
- Engeza ubhontshisi bese uvuselela ukuhlanganisa.
- Letha ukumbumbulu bese upheka ungambulwa ngemizuzu engu-30, uvuselela ngezikhathi ezithile.
- Khonza nge-toppings oyifunayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ezinye iziphakamiso zemifino zihlanganisa amakhowe aqoshiwe, ama-potato aqoshiwe, ama-potato aqoshiwe, noma amahlamvu amasha. Bazofaka ukwakheka okunamandla kulesi silo, kodwa phawula ukuthi amakholori azohluka.
Uma ungeke ukwazi ukuthola utamatisi oqoshiwe onamaqabunga ahlaza okwesibhakabhaka, uthathe indawo yamatamatisi aqoshwe njalo akheniwe-uzothola inqwaba ye- lycopene .
Ukupheka nokukhonza Ithiphu
Wonke ama-pouders ase-chili aneamazinga ahlukene okushisa, ngakho-ke nambitha ngaphambi kwesikhathi futhi ulungise ingxenye yalesi sithako ngokufanele. Kungcono ukwengeza okuningi ezinkwaneni ezincane esikhundleni sokwenza isidlo sivame ngokushesha!
Lokhu kukhululeka kahle ngakho-ke yenza i-batch enkulu futhi ugcine izingxenye zesidlo sakusasa.