ʻO kēia meaʻai no ka'ōpena tortilla mīnū olakino e hui pū i ka kumino mahana a me ka smokey me nā pepaʻalani a me nā'ōmato no kahi miki punaʻo Mexican i hoʻonāukiʻia a he nui loa i nā calories. Ua pihaʻo ia i nā meaʻai olakino a me ka umauma momona momona momona a hoʻokomoʻia me kahi māhele liʻiliʻiʻo ka mozzarella a me nā kāmele tortilla i kāluaʻia no ka momona maikaʻi.
Inā loaʻa iāʻoe kahi paʻakikī paʻakikī i ka'āpana kūʻai ma kēia hale kūʻai i kēia mau lā, e ho'āʻo e hana i kāu iho mai nā tortila. He mea maʻalahi ka hana, a he maʻalahiʻole i ka hoʻohālikelikeʻia me nā mīkini kūʻai i kūʻaiʻia. Mālamaʻia ka pūnaewele i kālepaʻia i kekahi mau calorie a me nā momona momona ma ka hoʻohālikelikeʻia i nā mīkini kapu tortillas mai ka hale kūʻai.
Malia pahaʻo ka mea maikaʻi loa ma kēiaʻano o ke kānana,ʻo ia ma ka hoʻohanaʻana i ka'ōmaʻomaʻi kalo a me ka hulu, e hui pū kēia mehe ma kahi o 20 mau minuke. He wikiwiki loa a maʻalahi no kaʻaina awakea hope loa a iʻole ia i ka lā awakea i ka lā hauʻoli ke makemakeʻoe i ka hoʻopihaʻana a me ka mahana mahana. Akā, e lawe i hoʻokahi kaʻina o kēia mīpala, aʻaʻoleʻoe e noʻonoʻo ua lawe wale ia i mau minuke no ka hoʻomākaukauʻana. Me he mea lā e like me kekahi o nā mea i hoʻolālāʻia ma luna o ka umu a pau ka lā.
Ka mea e pono ai
- 1 hele
- ke kāla (kahi'āpala)
- 1 paʻi ka mea umauma hānai (iʻokiʻia i nā'āpana mīkini)
- 1/2 kahi 'aila (1/2 o kahi pākahi)
- 1 teaspoon ka kumini cumin
- 1 ka wai wai
- 1 14-'anea hiki ke hana i ka moa
- 1 15-'anea hiki i ka'anea ke kope i nā kōmato, kahiʻole
- 1 15-'anea hiki i nā'ōpiopio'omaʻano Mexican,ʻaʻohe mea i kāpaeʻia
- 2 ounce i kāwiliʻia kahi-skim mozzarella
- 2 o nā ounce i ulanaʻia i nā'āpana tortilla
- Hoʻokipa: i hoʻokipaʻia cilantro
Pehea e hana ai
- ʻO ka mea mua e hanaʻia,ʻo ke kukeʻana i kaʻaila a me ke keleka e hoʻokuʻu i kā lākou meaʻaiʻono. ʻOhu i kahi pā nui, kiʻekiʻe, paniʻia me ka meaʻala kahe, ma luna o ka mahana-wela wela a hoʻonui i ke kālaiki. Eʻai i ka'ōlaku no hoʻokahi minuke a hiki i ka manawa e maʻalahi.
- A laila, e hoʻopili i ka moa, ka'atika, a me ka kumini , a kuke i kahi mau minimina 4-5, a hiki i ka'alupalu a me keʻano o nā aniani aʻaʻole hiki i ka moa ke maloʻo ma waenakonu. ʻOiaiʻo ka kukeʻana i kaʻaila a me ka moa, e hoʻokuʻu iā lākou a puni ka ipu wela i kēlā manawa kēia manawa aʻohi lākou i ke kī ma nāʻaoʻao a pau.
- ʻO ka mea hou, nininiʻia i loko o ka wai, ka moa moa, nā mīmaki paʻi, a me nā tōmato mīnī i loko o ka ipu hoʻokahi e like me ka moa a me nā meaʻai. E lawe mai i kahi ohe, a laila e ho'ēmi i ka wela a hoʻolimalima i ka mihinu no 10 mau minuke i ka huiʻana o nā kīʻaha a pau.
- E kuhi i ka'ōpala i loko o nā ipu kīʻaha e lawelawe ai. No ka hōʻike maikaʻi, kahi kiʻekiʻe o nā kīʻaha o ka mīpī me ka palaoa i kāluaʻia, nā pīpī, a me ka cilantro. E lawelawe koke.
ʻO ka lawelaweʻana i nā calories 155
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 320 |
| Ka nui o ka momona | 15 g |
| Ka momona | 5 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 71 mg |
| Sodium | 364 mg |
| Nā Carbohydrates | 21 g |
| Fiber Dietary | 3 g |
| Pāmua | 26 g |