Ixesha lokupheka: i-40 mins Ixesha elipheleleyo: i-40 mins Ukukhonza: i-4 Imveliso: i-4 ye-servings yeSondlo: Ukuguga okunempilo Ukuguga okunempilo Ukukhulelwa okunempilo Ukukhulelwa okuPhezulu-Iprotheyini ephantsi kweCaloriTsibela kwiiNqaku zeSondlo Izithako
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½ indebe ijusi yelamuni
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1/3 ikomityi yesosi yentlanzi, (jonga inqaku lesithako)
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¼ indebe iswekile
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2 iicloves igalikhi, igayiwe
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¼ icephe ipepile ebomvu etyumkileyo
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8 6-intshi yomgubo tortilla
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4 iikomityi i-lettuce ye-romaine eqhekezayo
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Iikomityi ezi-3 zenkukhu ephekiweyo, (ii-ounces ezili-12)
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1 itumato enkulu evuthiweyo, inqunyulwe ibe ngamacangci amancinci
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1 ikomityi egayiweyo iminqathe, (2 medium)
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2/3 indebe ye-scallions eqoshiwe, (1 bunch)
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23 indebe i-mint entsha egayiweyo
Izalathiso
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Gcoba ijusi yelamuni, isosi yentlanzi, iswekile, igalikhi kunye nepepile ebomvu etyumkileyo kwisitya esincinci de iswekile ichithwe.
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Preheat oven ukuya kwi-325F. Gquba i-tortillas kwi-foil kwaye ushushu kwi-oven imizuzu eyi-10 ukuya kwe-15, ide ithambile kwaye ishushu. Gcina ushushu.
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Hlanganisa i-lettuce, inkukhu, i-tomato, i-carrots, i-scallions kunye ne-mint kwisitya esikhulu. Yongeza i-1/3 indebe yokugqoka; phosa ukunxiba.
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Misa umxube wenkukhu, i-tortillas kunye nempahla eseleyo yokutya ukuze udibanise ukusonga etafileni. Khonza ngokukhawuleza.
Iingcebiso
Inqaku lesithako: Isosi yesosi ehlabayo, efana nesosi esetyenziswa kuwo wonke uMzantsi-mpuma Asia, isosi yentlanzi yenziwe ngegwele lentlanzi enetyuwa. Ifumaneka kwiivenkile ezinkulu kunye nakwiimarike zaseAsia.
Icebiso: Ukufudumala iitortila kwi-microwave, beka phakathi kweetawuli zephepha ezimbini ezifumileyo; kwi-microwave phezulu imizuzwana engama-30 ukuya kuma-60, okanye ide ifudunyezwe.
