Ho sa tsotellehe hore na u na le limela tsa meroho kapa u qoba ho ja nama bakeng sa ho ja lijo tse phetseng hantle, ha ho hlokahale hore u etse ntle le lijo tsa Mexican tse ngata.
Li-burritos tsena tse nang le mafura a mafura a mafura a mangata a tletseng limela tse ngata, li na le puree ea litapole , linaoa tse ntšo , eiee, likhase , garlic le cilantro . Li koahetse joaloka li-enchiladas ebe li apeha. Sebeletsa ho na le salsa e entsoeng ka letsoho kapa e entsoeng ka letsoai.
Kakaretso ena e na le tlhompho ea "Restaurant ea Moosewood e Fokolang Li-Fat."
Seo U tla se Hloka
- Likopi tse 5 litapole tse nang le litlolo (li peeled le li-cubed)
- 1/2 teaspoon letsoai
- Di-teaspoon tse 2 oli ea canola (kapa oli e meng ea meroho)
- Lik'hilograne tse 3/2 (e entsoeng)
- 4 khōlō konofolo cloves (minced kapa e petelitsoe)
- 1 tablespoon e ncha e tala ea chili (minced)
- 4 di-teaspoon tse 4 fatše
- 4 di-teaspoon fatše coriander
- Likotlolo tse 4 1/2 tse linaoa tse ntseng li phehoa (kapa makotikoti a 3-ounce, a tšolotsoeng)
- 2/3 senoelo se sengata haholo makhasi a cilantro
- 2 tablespoons lero le monate lemon
- 1 teaspoon letsoai
- 8 tortilla ea phofo ea lisenthimithara tse 8
- 1 jar tamati salsa
Kamoo U ka e Etsang
- Preheat oven ho 350 F.
- Beha litapole ka sekotlolo se ka hare ho letsoai le metsi ho koahela.
- Koahela pitsa mme u tlise ho pheha, ebe u bosula ho fihlela o le bonolo, hoo e ka bang metsotso e 10.
- Hlakola ebe u beha ka thōko.
- Ha litapole li ntse li pheha, futhumatsa oli ka har'a skillet kapa sekoapane mme u kenye lieiee, konofolo le likhahla.
- Koahela 'me u phehe ka mocheso o tlaase, o hlohlelletsa ka linako tse ling, ho fihlela eiee e le bonolo, hoo e ka bang metsotso e 7.
- Kenya komine le coriander mme u phehele metsotso e 2 ho ea ho e 3 nako e telele, e tsosang khafetsa. Tlosa mocheso 'me u behelle ka thōko.
- Lijong tsa lijo, kopanya linaoa tse ntšo, cilantro, lero la lero la lemone, letsoai le litapole tse phehiloeng le puree ho fihlela e boreleli. (U ka boela ua penya lisebelisoa ka sekotlolo se seholo ka matsoho ka masher ea litapole. Phello e tla ba tlatsetso e tlaase butle haholo empa e hlakile hantle.)
- Fetisetsa motsoako oa litapole ka sekotlolo se seholo sa ho kopanya 'me u kopane le eiee e phehiloeng le linoko.
- Oli e khanyang sejana se seholo sa ho baka.
- Spoon ka 2/3 ho isa ho 3/4 senoelo sa ho tlatsa bohareng ba tortilla e 'ngoe le e' ngoe, e phuthe le ho e beha, sefate se lehlakoreng, sejaneng sa ho baka.
- Koahela ka thata-thata ka lipepi ebe o chesa ka metsotso e ka bang 30, kapa ho fihlela ho chesa likhahla. Sebeletsa haholo ka salsa.
Lijo tse monate tsa litapole tsa litapole
Litapole tse monate li ka sehloohong sa lenane la lijo tsa bophelo bo botle. Litapole tse lekaneng, tse bolelele ba lisenthimithara tse 5, li na le lik'hilojule tse 112 le ligrama tse 26, tse ka bang 4 tsa tsona ke fiber. Kahoo ke mohloli o moholo oa seo le tsela e monate ea ho e kenya ho lijo tsa hau. Litapole tse monate ke mohloli o matla oa vithamine A, o nang le litapole tse lekaneng tse fanang ka makhetlo a fetang a mararo letsatsi le letsatsi. Meroho ena e boetse e le mohloli o motle oa potasiamo le vithamine B6.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 946 |
| Total Fat | 10 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 602 mg |
| Li-carbohydrate | 176 g |
| Fiber Fiber | 39 g |
| Liprotheine | 43 g |