Nutrition Highlights (pakushanda)
Maoriro - 543
Fati - 25g
Carbs - 60g
Maprotheni - 25g
Nguva Yese 35 min
Prep 20 min , Cook 15 min
Kushumira 4 (2 enchiladas mumwe nomumwe)
Iyi enkiladas yemafuta yakasviba isina mbesa uye cheese inogona kupa mhuri yedu chido Chipiri manheru tacos kumhanya kwemari. Hazvisi nyore chete kuti zviite nyore, ivowo inzira yakanaka yekushandisa mimwe miriwo inenge yava kuda kuipa-zviri nani kupfuura kuvadzingirira!
Chimwe chinhu chakakosha pamusoro pezvirimwa zvinokonzerwa nemishonga iyi ndeyokuti ivo vakatakura fiber kubva kune nyemba, mazuru, uye chibage, uye ivowo inzira yakanakisisa yekutora vggies yako yezuva nezuva. Muzvokwadi, vamwe vana vachafara vachienda kare kare kana yakakurwa mudiki, iyo, zvidimbu.
Zvimwe
- 1 tablespoon avocado mafuta kana mafuta emiriwo, pamwe chete kuwedzerwa kugadzira pani
- 1 ari pakati peeiii, yakagadzirwa zvakanaka
- 1 tsvuku, tsvuku, kana bhanandi bell pepper, yakagadzirwa zvakanaka
- 2 makapu akasimbiswa kare kare kana mamwe magira (kureva sipinashi, chard, etc), akachekwa zvakanaka
- 2 clove garlic, minced
- 1 mukombe yakasungwa zviyo mazinga
- 1 15-ounce inogona kuderera pasi sodium sosi kana nyemba nyemba, yakashambidzwa uye yakanatswa
- 2 8-ounce mapeji enchilada sauce kana 2 makapu emudiwa wako wakagadzirwa nemucheka, akaparadzaniswa
- 8 chimedu tortillas
- 8 ounces grated cheddar kana Mexican cheese blend, yakakamurwa
- Kusarudzwa, nokuda kushumira: Cilantro yakasarudzwa uye mavarai ezvimedu, maorivhi akadiridzwa, zvakajeka muGreek yogurt kana mukiki wakasvibirira, yakatswa avocado
Kugadzirira
- Preheat oven to 350F. Girai 13 x 9 kubika ndiro newacado / mafuta emiriwo.
Gadzirai miriwo: Yakagadzika pasi noruoko kana kushandisa shanduro yezvokudya nechingwa chekubatanidza kuvhara anyanisi, kare, uye bhero tsvina (sarudzai zvose zvakasiyana), ipapo sarudzai.
Pisa avocado / mafuta emiriwo muhombe yakakura pamusoro pepakati moto. Wedzera onion yakasviwa uye shandisa kwemaminiti 1, ezvo wobva wawedzera gashikiti uye shandisa imwe miniti. Zvadaro, wedzera pepidhi yakakodzwa uye shamba kwemaminitsi 1, ezvo wobva wawedzera kare / magidhi uye shandisa kweminiti imwe miniti. Wedzera kernels yegorosi uye nyemba, pamwe ne ½ mukombe enchilada sauce. Ita zvakanaka kuti ubatanidze, uye gadzira maminitsi maviri, zvino bvisa kubva pakupisa.
Putira tortillas muchitinha chekudya uye kupisa mu microwave kweinenge 1 miniti kuti unyorove, kana kupisa mumwe nomumwe mu skillet pamusoro pepakati moto. Spoon pamusoro pe1 1/3 kapu yemiriwo / yebhangi musanganiswa pamusoro pegorosi, uchidzokorora nemasasa kusvikira musanganiswa wese uchishandiswa. Fukidza maoriki 4 e grated cheese, akaparadzaniswa zvakafanana, pamusoro pemashuvhu uye mishonga yemafuta. Ngwarira podtillas muzvikamu zvitatu, uye gadzirai imwe neimwe sevhesi pasi mubika kubika. Dururirai enchilada muto wepamusoro kumusoro, uye shandisai mashizha mana echesi kumusoro.
Bika muhvini kwemaminitsi gumi nemashanu, kana kusvika cheese yakanyunguduka uye yakasununguka. Bvisa kubva muvheni uye uite kuti utonhorere kwemaminitsi mashanu usati washanda ne (uchida) cilantro, ruvara rweiii, maorivhi, chigriki cheGreek, uye avocado.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Nyuchi dzakasvibirira, kana chero zviyo zvamafuta zvinowanikwa mumatanda, zvingava zvakaenzana zvinonaka pane nzvimbo dzebhinana. Zvose zvakaenzana zvakakwana .
Ive nemagetsi ekushandisa here? Iyi enchiladas yemiriwo yakakura kwazvo, uye inzira iri nyore yekushandisa mimwe miriwo mufriji yako kana paturi dzakawirwa kana dzinoda tLC duku. Mamwe maonero akawedzerwa anosanganisira zukini, karoti, tomato, cauliflower, eggplant, mbatata, nezvimwe zvakawanda. Ita kunakidzwa nekugadzira!
Kubika uye Kushumira Mazano
Pamusana pokushanda, inchiladas iyi yemiriwo inodyiwa mukati mavo. Wedzera michero mitsva parutivi uye kudya kwemanheru inoshandiswa!
Cherechedza: Unogona kugadzirira enchiladas mberi zuva rakatevera, kana mangwanani, ezvo unozvichengeta mufriji, zvakanaka, kusvikira wagadzirira kubika.