Abincin ganyayyaki Black Bean Tortilla miyan

Wannan ƙwayar maɗaukaki mai tsayi da haɓakaccen sinadarai mai cin ganyayyaki da ake amfani da shi na nama shi ne mai amfani da wake da masara da kuma zane da cumin .

Abin da Kayi Bukatar

• 2 tablespoons man, raba
• 1 matsakaici albasa, diced kananan
• 2 manyan tafarnuwa cloves, minced
• 1/2 teaspoon cumin
• 1 32-ounce zai iya yin kayan lambu
• 1 15-oza na iya tumatir miya
• 1 15-ounce yana iya baƙar fata, da kuma tsabtace shi
• 1 kofin daskararre masara, thawed
• 1 tablespoon
• cornstarch
• 1 tablespoon ruwan sanyi
• 8
• An yanka yankakken masara cikin rabi sannan a cikin tube 1/4-inch
• 1 kofin shredded Monterey Jack ko Mexican gauraye cuku (optional)
• 1 avocado, diced (na zaɓi)
• 1/3 kofin yankakken sabo ne cilantro (na zaɓi)
• 1/3 kofin kirim mai tsami (na zaɓi)

Yadda za a yi shi

1. A cikin babban miya ko kwanon rufi, zafi 1 lita na man fetur a kan matsanancin zafi. Ƙara albasa da kuma dafa, sau da yawa motsawa, har sai da taushi, kimanin 5 zuwa 7 da minti. Dama a tafarnuwa da cumin kuma dafa don minti daya.
2. Ƙara kayan lambu kayan lambu, tumatir miya, wake, masara, motsawa don hada. Ku kawo a tafasa, sa'annan ku rage zafi kuma ku simmer na minti 10.
3. Don yalwata gashin fata na fata baki daya, tofa tare da masara da ruwa a cikin karamin kwano. Ku kawo miyan har zuwa tafasa, kunna a cikin masara da kuma ruwan sha, to, zafi, yin motsawa, har sai miya ya rabu, kimanin minti biyu.

1. Yayinda karan bean fata na dafa a kan kuka, shirya kwakwalwan masara. Pre-zafi da tanda zuwa 400 F.
2. Sanya daɗaffen hatsi a cikin babban kwano da kuma yayyafa tare da sauran man shanu guda biyu har sai an sanye da kyau.
3. Sanya takalman tortilla a kan takardar burodi da kuma dafa har sai da zinari da kyawawan abubuwa, kimanin minti 10, suna motsawa cikin rabi don tabbatar ko dafa abinci.
4. Ku bauta wa ganyayyaki mai cin ganyayyaki mai cin ganyayyaki a cikin ɗakunan gurasar da aka saka tare da cakulan tortilla da cakula, kirim mai tsami, cilantro, da avocado.
5. Sashe shi tare da cuku da kirim mai tsami , ko kuma ka watsar da su biyu don yin shi ba tare da yalwaci ba, ƙananan mai, da kuma vegan. Ko kuma, yi amfani da cuku mai ƙananan da ƙananan kirim mai tsami.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	634
Total Fat	20 g
Fat Fat	7 g
Fat maras nauyi	8 g
Cholesterol	28 MG
Sodium	660 MG
Carbohydrates	90 g
Fiber na abinci	21 g
Protein	29 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)