Pasinei nokuti iwe uri wezvirimwa kana kungozvidzivirira nyama kuti uwane kudya kwakanaka, haufaniri kuita kunze kwekudya kweMexican.
Aya mafuta-e-fat-high-fiber burritos anozadzwa ne puree yeitapatata, nyemba nhema , eiii, chilies , garlic , uye cilantro . Vakaputirwa seinchiladas uye vakabikwa. Shingairira kune yakagadzirwa nemakwenzi kana sarsa.
Iri kamukira rakakodzera "Moosewood Restaurant Low-Fat Favorites."
Zvamunoda
- 5 makapu mapapatata (akachekwa uye cubed)
- 1/2 teaspoon munyu
- 2 maaspuniki canola mafuta (kana mamwe mafuta emiriwo)
- 3 1/2 makapu eiii (diced)
- 4 guru garlic cloves (minced kana yakamanikidzwa)
- 1 tablespoon mutsva mushando wechiri (minced)
- 4 maspuniki pasi pasi cumin
- 4 teaspoons pasi coriander
- 4 1/2 makapu akabikwa nyemba (kana 3 15-ounce cans, drained)
- 2/3 mukombe usina kunyanya kuvhara mashizha emashizha
- 2 tablespoons yakachena juisi
- 1 teaspoon munyu
- 8 8-inch flour flour tortillas
- 1 jar tomato salsa
Nzira Yokuita Izvo
- Preheat oven to 350 F.
- Isa mbatata muhomwe yepamuviri nemunyu nemvura kuti uvhare.
- Dhavhara muhari uye uuye kumota, uye shandisa mhepo kusvikira mvere, anenge maminitsi gumi.
- Dhonza uye sarudza.
- Kunyange zvazvo mbatata iri kubika, inodziya mafuta mu medium medium kana saucepan uye uwedzei anyanisi, garlic uye chilies.
- Dhavhara uye gadzira pahupakati-pasi moto, zvichiita kuti uite, kusvikira anyanisi anyoro, anenge maminitsi manomwe.
- Wedzera cumin uye coriander uye gadzira maminetsi maviri kusvika matatu, zvichikurudzira kazhinji. Bvisa kubva kunopisa uye gadzirisa.
- Muchigadzirwa chekudya, pamwe chete nenyuchi dzakasviba, cilantro, jisi remonimu, munyu uye yakabikwa mbatata uye pure kusvikira yakasviba. (Unogonawo kuisa zvishandiso muhombodo huru noruoko uchishandisa masher mazamu. Mugumisiro uchange usina kunyatsonaka asi kunyatsogadzirwa.)
- Tambanudza musanganiswa weitamate kune imwe huru yekuvhenganisa ndiro uye usanganise muzvinyorwa zvakagadzirwa nemafuta.
- Zvishoma mafuta mafuta kubika kukuru.
- Spoon inenge 2/3 kusvika 3/4 mukombe wekuzadzwa mukati meguruti imwe neimwe, shingairira uye uiise, mutsindo pasi, mune kubika kubika.
- Dhavhara zvakasimba nemapuranga uye gadzira kwemaminitsi makumi matatu, kana kuti kusvika kuputira kupisa. Shingairira zvakagadzirwa ne salsa.
Sweet Potato Nutrition
Zvitapira zvinotapira zviri pamusoro pezvokudya zvine utano. Imwe mbatata yakasvibirira, inenge 5 masendimita yakareba, ine 112 makoriki uye 26 carb gramu, inenge 4 iyo iri fiber. Saka ivo vanobva kune iyo yakanakisa uye nzira inonakidza yekuwedzera kuzvokudya zvako. Zvitapira zvinotapira zvinotyisa zve vitamini A, uye imwe mbatata inopa kanopfuura katatu zuva rimwe nerimwe zvido. Iyi miriwo yemiriwo inopawo pfuma yakanaka ye potassium uye vitamini B6.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 946 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 602 mg |
| Carbohydrates | 176 g |
| Dietary Fiber | 39 g |
| Protein | 43 g |