Peō ena e monate e fumana mocheso o eketsehileng le tatso e tsoang ho pelepele ea jalapeno le konofolo. Ka holim'a sena ho na le chisi e nyenyane ea Cheddar kapa li-eiee tse tala tse teteaneng 'me li e sebelise hammoho le poone ea hau e ratang.
Seli sena se ka phehoa ho ea phehelang kapa ho stovetop. Recipe e habeli habeli bakeng sa letšoele.
Seo U tla se Hloka
- Boima ba lik'hilograma tse peli tsa fatše, 85% e otlolohileng, kapa sebelisa karolo ea nama ea kolobe
- 1 kopi e entsoeng ka onion
- 3 cloves konofolo, minced
- 1 e na le li-pelepele tse hlahisitsoeng tse tala
- Dipole tse 3 tse jang pelepele tsa jalapeno
- 1 e kholo ea tamati e sithabetseng
- 1 e ka hlahisa litamati tse nyenyane (14.5 ounces)
- 3 tablespoons lero la tomate, hoo e batlang e le halofo ea 6 ounce e ka khona
- Ho na le linaoa tsa pinto tse 1 tse nang le linaoa tse khabitsoeng
- 3 tablespoons lero
- 1 teaspoon tsoekere e granulated, khethollo
- 3/4 teaspoon fatše mokoti
- pesa pepere ea cayenne
- 1/2 teaspoon pepere e ncha e mongobo
- 1 teaspoon letsoai, kapa ho latsoa
Kamoo U ka e Etsang
Ka skillet e khōlō, soeu ea fatše e soeufetse ka onion ho fihlela e sa le pinki 'me eiee e bonolo. Kenya pepere ea bello le konofolo 'me u tsoele pele u pheha, u hlohlelletsa, metsotso e 2. Eketsa pelepele le lipepele tsa jalapeno le ho pheha metsotso e le 'ngoe hape.
E fetisetsa ho ea phehetsoang butle-butle 'me u kenye litamati tse senyehileng, tamati e entsoeng ka letsoai, lekhae la langa le le lej, linaoa tsa phofo, phofo, tsoekere, mokoene, cayenne le pepere e ntšo le letsoai ho latsoa.
Koahela 'me u phehe ka LOW bakeng sa lihora tse 5 ho isa ho tse 6 kapa ho HIGH bakeng sa lihora tse 2 ho isa ho tse 4.
Sebeletsa ka bohobe bo monate bo entsoeng ka lebese la cornbread kapa Tex-Mex cornbread .
* Sena se ka boela sa pheha ho stovetop. Sebelisa setofo sa Madache ho soothola nama le meroho e ka holimo. Eketsa lisebelisoa tse setseng, koahela, 'me u bosose ka mocheso o tlase ka lihora tse ka bang 1/2.
E sebeletsa 6 ho isa ho 8.
U ka 'na ua U rata
Khomo ea Likotlolo le Nonyana ea Black Bean Chili
Sebeletsa nama ena e nang le monate oa nama ea khomo ea linaoa le ea linaoa. Ena e hlahisa lijo tsa lelapa tsa letsatsi le leng le le leng, kapa ho etsa pokello e kholo bakeng sa ho bokella letsatsi la papali.
Khoho, Sokisi le White Bean Chili
Siliku sena se pholileng se phehiloeng se entsoe ka boroso ea khōhō le khōhō, hammoho le linaoa tse tšoeu, poone le seasonings.
Nete ea lero ea Ness e etsoa ka nama ea nama ea nama ea liphoofolo tse ruuoang, 'me e noa nama ea nama ea likhomo, hammoho le tamati, linaoa tsa liphio le lihlahisoa.
Mobu ona (kapa fatše oa nama) o hlahisitsoe ka salsa le khale ea li-chili. Linaoa tsa Pinto li kenngoa ho seli sena. Li phehoa ka sesebelisoa se liehang, se nang le tranelate e nyenyane e bolila kapa chisi e shredded le lihloaare tse butsoitseng tse nonneng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 544 |
| Total Fat | 17 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 98 mg |
| Sodium | 494 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 15 g |
| Liprotheine | 46 g |