Low-Calorie Homemade Enchilada Sauce

Zvichida zvisina kururama, chikafu chikuru cheMexico chatinoziva chakawana rap yakaipa yekutakura mafuta nemakori. Uye enchiladas - rudzi rwechigadziko rakagadzirwa nemarita akazara akazara nyama uye / kana chesi uye akazara nemucheka mutsvuku (uyezve cheese) - zvirokwazvo pakati pezvakagadzirwa.

Izvo zvinosuruvarisa kubva enchiladas iyo huru yekuita-mberi kudya iyo inofadza mhuri yose. Saka tinoita sei izvi zvakapfuma, chikafu chisina kupfuudza mararamiro edu ezuva racho? Nokutanga ne-low-calorie muto, kukuisa iwe munzira yako kuenda kuhutano hwakanaka.

Iyi yakagadzirwa nemuchero wekuchikida yakaoma kuita kupfuura iwe unogona kufunga. Ne diced tomato nemamwe mashomanana mashomanana kubva pamuchero wako, iwe uchava neutano hwakanaka, huri pasi-koriori yakagadzirwa echichidada sauce munguva pfupi. Shumira pane imwe yako yaunofarira enchilada, kana pamusoro pe-calorie-calorie chicken uye yemiriwo enchiladas kuti uve nechikafu chinonaka asi chikafu.

Zvamunoda

• 1 tablespoon canola mafuta
• 1/2 mukombe tsvuku onion (diced)
• 1 clove garlic (minced)
• 1 28-oz. inogona kudurura tomato (isina kukonzerwa)
• 1/2 cup chicken stock
• 1 kipuni uchi
• 1 tablespoon chili pfu
• 1 teaspoon cumin
• 1/4 teaspoon munyu
• 1 bay leaf

Nzira Yokuita Izvo

1. Pisa mafuta epanola pamusoro pepakati-yakanyanya kupisa mune skillet yakakura. Sungai onion kwemaminitsi mashanu kusvikira mushure. Itai kuti moto usvike pakati, uwedzere garlic uye shandisa imwe 1 kusvika 2 maminitsi, uchiita kuti garlic isasvibise.
2. Wedzera zvakasara zvinoshandiswa, uuye kumota, uye udzikise kupisa uye simmer kwemaminitsi makumi maviri nemashanu. Kana muto mutsva uri kuputika, chikamu chekuvhara skillet.
3. Bvisa jira iri. Puree muto muatch in processor processor kana blender kusvikira yakashata. Edzai uye gadzirisai goreings kana zvichidiwa.

1. Dururira pamusoro pekuda kwako inchilada recipe.

Maorikiti pa 1/2 mukombe 65

Nutritional Guidelines (pakushanda)
Calories	104
Total Fat	3 g
Saturated Fat	0 g
Unsaturated Fat	2 g
Cholesterol	0 mg
Sodium	90 mg
Carbohydrates	18 g
Dietary Fiber	3 g
Protein	3 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)