Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 543
Letlalo - 25g
Carbs - 60g
Protheine - 25g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 15
Litšebeletso 4 (2 enchiladas ka mong)
Li-enchiladas tsa meroho ea gluten tse nang le linaoa le chisi li ka etsa hore malapa a rona a ratehe Labobeli bosiu tacos e matha bakeng sa chelete. Hase feela hore li bonolo ho li etsa, e boetse e le mokhoa o motle oa ho sebelisa meroho e batlang e le mpe-ho molemo ho feta ho e senya!
Ntho e 'ngoe e ntle ka li-enchiladas tsa meroho ke hore li tletse li- fiber tse tsoang linaoa, li-veggies, le poone, hape e boetse e le tsela e ntle ea ho fumana litlhapi tsa hau tsa letsatsi le letsatsi. Ha e le hantle, bana ba bang ba tla thaba khale ha e khethiloe ka nyenyane, e le likotoana tse nyane.
Lijo
- 1 tablespoon oli ea avocado kapa oli ea meroho, hammoho le e eketsehileng bakeng sa pan ea ho tlotsa
- 1 seaplane onion, khabeloa chopped
- 1 pepere e le khubelu, e mosehla kapa ea lehlabula, e khaoletsoeng hantle
- Likopi tse peli tse tiisitsoeng ka nako e telele kapa meroho e meng (ke hore, sapinake, chard, joalo-joalo), khabeloa e khethiloe
- 2 cloves konofolo, minced
- Kopi e le 'ngoe ea lijo-thollo tsa lijo-thollo
- 1 15-ounce e ka theoha tlaase ea sodium kapa linaoa tse ntšo, e hlatsoitsoe ebile e tšolotsoe
- 2 8-ounce paketeng enchilada mongobo kapa likopi tse 2 tsa hau eo u li ratang ka mongobo, o arotsoe
- 8 tortilla ea poone
- Li-ounces tse 8 tsa grated cheddar kapa li-mixse tsa cheese tsa Mexico li arotsoe
- Ho ikhethela, bakeng sa ho sebeletsa: Li-oiled le li-eiee tse tala, lihloaare tse halikiloeng, li-yogurt tsa Segerike kapa tranelate e bolila, sliced avocado
Litokisetso
- Preheat oven ho 350F. Ho tlosa sejana sa 13 x 9 sa ho baka le avocado / oli ea meroho.
Lokisetsa meroho: Hlakola ka letsoho ka letsoho kapa u sebelise motlakase oa lijo ka sekhahla sa ho roala liiee, khale le tšepe (e senya kaofela), ebe u beha ka thōko.
Mokelikeli oa mocheso / oli ea meroho ka skillet e kholo holim'a mocheso o mofuthu. Kenya onion e entsoeng 'me u phalle metsotso e le' ngoe, ebe u eketsa konofolo e nyenyane ebe u qeta metsotso e eketsehileng. Ka mor'a moo, eketsa pepere e khethiloeng 'me u phalle metsotso e le' ngoe, ebe u eketsa kale / meroho 'me u qete metsotso e meng e le' ngoe. Kenya linotši tsa lijo-thollo le linaoa, hammoho le moriana oa ½ oa enchilada. Khothalletsa hore u kopane, 'me u phehele metsotso e 2, ebe u tlosa mocheso.
Koahela li-tortilla ka thaole ea sejana le mocheso ka microwave metsotso e ka bang 1 ho nolofatsa, kapa mocheso ka bomong ka skillet holim'a mocheso o mofuthu. Spoon hoo e ka bang sekhao sa 1/3 sa senoelo sa meroho / linaoa holim'a tortilla, e pheta-pheta le li-tortilla tse setseng ho fihlela motsoako oohle o sebelisoa. Fafatsa li-ounces tse 4 tsa chate ea grated, o arolelane lekana, holim'a li-tortilla le motsoako oa linaoa tsa meroho. Ka hloko makhethe a mararo ka likarolo tse tharo, 'me u behe sefahleho se seng le se seng tlaase sejaneng sa ho baka. Tšela moriana oa enchilada holimo, 'me u fafatse li-ounces tse 4 tsa chisi holimo.
Ho noa ka ontong ka metsotso e ka bang 15, kapa ho fihlela cheese e qhibiliha mme e phutholoha. Tlosa ho tloha ka ontong 'me u lumelle ho pholile metsotso e 5 pele u sebeletsa le (khethollo), li-eiee tse tala, lifate tsa mohloaare, yogate ea Greece, le avocado.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Linaoa tse ntšo, kapa linaoa tse ling tseo u li nang le tsona, li ka ba tse monate ho e-na le linaoa tsa pinto. Kaofela li na le phepo e nepahetseng .
E na le li-veggies tsa ho li sebelisa? Li-enchiladas tsena tsa meroho li na le mekhoa e metle haholo, ebile ke tsela e bonolo ea ho sebelisa meroho leha e le efe firiji ea hau kapa li-pantry tse senyehileng kapa tse hlokang TLC e nyane. Mehopolo e meng e eketsehileng e kenyelletsa zucchini, lihoete, tamati, cauliflower, eggplant, litapole, le tse ling tse ngata. Etsa hore u ithabise ho ba pōpo
Litlhahiso tsa ho pheha le ho sebeletsa
Bakeng sa ho sebeletsa, li-enchiladas tsa meroho ke lijo ka bobona. Kenya litholoana tse ncha ka lehlakore le lijo tsa mantsiboea!
Tlhokomeliso: U ka lokisetsa li-enchiladas pele ho letsatsi, kapa hoseng, joale u li boloke sehatsetsing, se koahetsoe hantle, ho fihlela u itokiselitse ho li chesa.