Sizolungisa iresiphi enempilo yabo bonke labo okufanele balandele ukudla okunama-khalori aphansi okulula ukuwenza ngomnikelo wazo zonke izinto ezinomsoco ezinikezwa izaqathe, kufaka phakathi amaprotheni aqukethwe abamhlophe bamaqanda kulokhu kulungiselela.
Izithako:
250 amagremu izaqathe
2 abamhlophe beqanda
amanzi, inani elidingekayo
2 wezipuni anyanisi oqoshiwe
2 wezipuni ushizi ogayiwe (amakhalori aphansi)
upelepele womhlabathi, ingcosana
isifutho semifino, inani elidingekayo
Ukulungiselela:
Embizeni, beka izaqathe, uzihlube bese uzisika zibe yizicucu bese uzipheka zize zithambe. Bese ukhipha bese ubeka eceleni. Kwelinye ibhodwe, faka amanzi, wengeze u-anyanisi bese upheka imizuzwana. Lapho u-anyanisi esevuthiwe wengeze kherothi ophekiwe noshizi ogayiwe (wehliswe ngama-calories).
Endishini, vele ushaye abamhlophe ngengcosana kapelepele bese uwafaka engxenyeni yangaphambilini bese uvusa zonke izithako. Faka ingxube emthonjeni ngesifutho semifino bese upheka i-tortilla kuhhavini imizuzu embalwa kuze kugcwale abamhlophe. Uyayihoxisa futhi usungakwazi ukuyinambitha.