Ikekwe, ihe ka ọtụtụ nri Mexico na anyị maara nke ọma enweela ihe ọjọọ na-ezuru na abụba na abụba na calorie. Enchiladas - ụdị nkedo a na-eme nke tortillas jupụtara na anụ na / ma ọ bụ chiiz ma tinye ya na-acha uhie uhie (na ndị ọzọ cheese) - bụ n'ezie n'etiti ndị ahụ na-eme ihe ọjọọ.
Nke a bụ ihe nwute ebe ọ bụ na enchiladas bụ nri dị mma nke ga-amasị ezinụlọ ahụ dum. Ya mere, olee otu anyi si eme ka nri a bara uru, nke di na cheesy karia onu ogugu calori anyi ubochi? Site na ịmalite na obere ihe dị ka calorie, na-edozi gị n'okporo ụzọ gị gaa na njirimara ka mma.
Nri a na - emechi nke a na - emechi ya na - adị mfe karịa ka ị ga - eche. Na tomato ndị a diced na ole na ole ndị ọzọ na-esi n'àkwà mmiri gị, ị ga-enwe nri dị mma, obere calorie enchilada na-edozi ahụ na obere oge. Na-eje ozi n'otu ebe ọkacha mmasị enchilada kachasị amasị gị, ma ọ bụ karịa ọkụkọ calorie na akwukwo nri enchiladas maka nri obi ụtọ ma dị mma.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ canola
- 1/2 iko uhie yabasị (diced)
- 1 garlic clove (minced)
- 1 28-oz. nwere ike dich tomato (emeghi ya)
- 1/2 cup ọkụkọ ngwaahịa
- 1 tablespoon mmanụ aṅụ
- 1 tablespoon chili ntụ ntụ
- 1 teaspoon cumin
- 1/4 teaspoon nnu
- 1 akwukwo akwukwo
Otu esi eme ya
- Kpoo mmanu canola n'elu ihe ozo-akwa oku na akwa skillet. Saree yabasị maka nkeji ise ruo translucent. N'okpuru okpomọkụ na-ajụ, gbakwunye garlic na saute nke ọzọ 1 ruo 2 nkeji, jide n'aka na galik adịghị agba aja aja.
- Tinye ihe ndị ọzọ fọdụrụnụ, weta obụpde, ma belata okpomọkụ na simmer maka minit 25. Ọ bụrụ na ihendori ahụ bụ nchacha, na-ekpuchi skillet.
- Wepu akwukwo akwukwo. Richaa ihe oriri na batches na ihe oriri ma ọ bụ blender ruo mgbe ire ụtọ. Kpoo ma dozie ya ma oburu na odi mkpa.
- Wụgharịa nchịkọta nke enchilada kachasị amasị gị.
Calories kwa 1/2 cup 65
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 104 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 90 mg |
| Carbohydrates | 18 g |
| Fri nri | 3 g |
| Protein | 3 g |