Gida mai cin ganyayyaki tare da dankali mai dankali da Black Beans

Ko kai mai cin ganyayyaki ne ko kuma guje wa nama don cin abinci mafi kyau, ba dole ba ka yi ba tare da abincin Mexico ba.

Wadannan kayan abinci marasa ganyayyaki, masu cin ganyayyaki masu cike da tsire-tsire suna cike da puree na dankali mai dadi , da baki , albasa, chilies , tafarnuwa , da cilantro . An lalace su kamar enchiladas da kuma gasa. Yi aiki tare da salsa.

Wannan girke-girke shine ladabi na "Moosewood Restaurant Low-Fat Favorites."

Abin da Kayi Bukatar

• 5 kofuna waɗanda zaki da dankali (peeled da cubed)
• 1/2 teaspoon gishiri
• 2 teaspoons canola man (ko wasu kayan lambu man)
• 3 1/2 kofuna waɗanda albasa (diced)
• 4 manyan tafarnuwa cloves (minced ko guga man)
• 1 tablespoon sabo ne kore chili (minced)
• 4 teaspoons ƙasa cumin
• 4 teaspoons ƙasa coriander
• 4 1/2 kofuna waɗanda suka dafa kiban baki (ko 3 15 gurasar gishiri, drained)
• 2/3 kofin gishiri mai ban mamaki cilantro ganye
• 2 tablespoons nunin lemun tsami ruwan 'ya'yan itace
• 1 teaspoon gishiri
• 8 8 inch inch tortillas
• 1 jar salsa tumatir

Yadda za a yi shi

1. Preheat da tanda zuwa 350 F.
2. Sanya dankali mai dadi a matsakaici saucepan tare da gishiri da ruwa don rufewa.
3. Rufe tukunya da kuma kawo wa tafasa, sa'annan ku yi simmer har sai m, game da minti 10.
4. Drain da ajiye.
5. Yayin da dankali mai dadi yana dafa abinci, dumi man a matsakaiciyar skillet ko saucepan kuma ƙara albasa, tafarnuwa da chilies.
6. Rufe kuma dafa a kan matsanancin zafi, yana motsawa lokaci-lokaci, har sai albasarta suna da taushi, kimanin minti 7.

1. Ƙara cumin da coriander kuma dafa na tsawon minti 2 zuwa 3, yana motsawa akai-akai. Cire daga zafin rana kuma ajiye.
2. A cikin abincin abinci, hada baki, cilantro, ruwan 'ya'yan lemun tsami, gishiri kuma dafa dankali mai dadi da puree har sai santsi. (Zaka iya shafe nauyin da ke cikin babban kwano ta hannu ta amfani da mashar dankalin turawa.
3. Canja wurin cakuda mai dankalin turawa a babban tasa da kuma yalwata da albasa da kayan yaji.
4. Mai sauƙi mai mai girma gasa.
5. Cokali game da 2/3 zuwa 3/4 kopin cika a tsakiyar kowane tortilla, mirgine shi kuma sanya shi, gefen gefe, a cikin gasa burodi.
6. Rufe tare da murfi da gasa na kimanin minti 30, ko kuma har sai da zafin zafi. Yi aiki tare da salsa.

Sweet Potato Gina Jiki
Dankali mai dankali ne a saman jerin abinci mai kyau. Ɗaya daga cikin tsire-tsire mai dadi, mai kimanin inci 5, yana da adadin calories 112 da 26 giraben grab, kusan 4 daga cikinsu akwai fiber. Don haka sune babban tushen wannan kuma hanya mai dadi don kara shi zuwa ga abincinka. Sweet dankali ne mai kyau tushen bitamin A, tare da daya dankalin turawa samar da fiye da sau uku da yau da kullum bukata. Wannan kayan lambu mai mahimmanci kuma mai kyau ne tushen potassium da bitamin B6.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	946
Total Fat	10 g
Fat Fat	3 g
Fat maras nauyi	3 g
Cholesterol	0 MG
Sodium	602 MG
Carbohydrates	176 g
Fiber na abinci	39 g
Protein	43 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.)