Malia paha,ʻo ka mea nuiʻole,ʻo ka hapanui o nā meaʻai'Ikikoke ua maʻa iā mākou a ua loaʻa iā ia kahi kinoʻino no ka hoʻokauʻiaʻana i nā momona a me nā calorie. Aʻo nā enchiladas - heʻano o ka pupuhi i hanaʻia i nā kāpili'ōwili i hoʻopihaʻia i ka meaʻai a me / ka lāhi a hoʻokomoʻia me kahi meaʻulaʻula (a me ka pīni) - aia nō i waena o ka poʻe hewa.
ʻO ia he mea pōʻino no ka mea he mea nui ka hoʻopiʻi nuiʻana o ka hānai. No laila, pehea mākou e hoʻonui ai i kēia waiwai,ʻaʻole eʻoi aku ka nui o nā pāʻani ma mua o kā mākou kalola no ka lā? Ma ka hoʻomakaʻana me kahi kānana loloa kalo, hoʻonohonoho iāʻoe i kāuʻaoʻao i kahiʻoi akuʻoi aʻe.
He mea maʻalahi kēia hana hale enchilada ma mua o kou manaʻo. Me nā mīmona paʻi a me kekahi mau kumuhana'ē aʻe mai kāu hale lole, e loaʻa iāʻoe kahi hānai olakino, low-calorie enchilada i loko o kahi manawa pōkole. E lawelawe ma kahi o kāu meaʻai punahele enchilada nui, aiʻole ma ka moa loloa kalo a me ka hānaiʻaiʻana no kaʻaiʻoluʻolu a maikaʻi.
Ka mea e pono ai
- 1 kaha kala canola
- 1/2 ka 'aila riki (pehi)
- 1 clove keleka (minced)
- 1 28-no. hiki ke kālai i nā mīmī (me kaʻole)
- 1/2 kapu moa
- 1 punetala ka meli
- 1 punetēpulu kaʻaila
- 1 teaspoon cumin
- 1/4 teaspoon ka paʻakai
- 1 ka lauʻole
Pehea e hana ai
- Hoʻopiha i kaʻaila canola ma luna o ka meaʻai-he wela wela ma kahi pāpale nui. Eʻoki i kaʻilima no 5 mau minuke a hiki i ka translucent. E hoʻoneʻe i ka wela i ka mean, e hoʻopili i ke keleka a me ke kani no kahi'ē aʻe 1 i 2 mau minuke, e hoʻomaopopoʻole i keʻanoʻeleʻele o ke kālaka.
- E hoʻomoʻi i nā mea i koe, lawe mai i kahiʻeha, a laila e hoʻohaʻahaʻa i ka wela a hoʻolima no 25 mau minuke. Ināʻo kaʻalani e palahalaha, e uhi pono i ka skillet.
- Wehe i ka lauʻoho. Puree i ka mīkini i loko o ka pahu i loko o ka mea hanaʻai aiʻole ka mea hana maʻalahi a maʻalahi. Eʻono a hoʻololi i nā kaulike inā pono.
- E pīpī i kāu meaʻai punahele enchilada punahele.
Calories ma 1/2 ago 65
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 104 |
| Ka nui o ka momona | 3 g |
| Ka momona | 0 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 90 mg |
| Nā Carbohydrates | 18 g |
| Fiber Dietary | 3 g |
| Pāmua | 3 g |