Ts'ebetso ena ea likhoho e bonolo ho e lokisa le ho baka, e etsa hore e be lijo tse ngata bakeng sa letsatsi le phathahaneng. Ikutloe u lokolohile ho sebelisa khōe ea rotisserie ho itokisa le ho feta.
Seo U tla se Hloka
- 3 tablespoons oli ea mohloaare
- 1 senoelo sa onion (sliced)
- 1 e kholo ea garlic clove (minced)
- 1 isipuni e phofo
- 1 teaspoon komine
- 1/4 pepere ea pepere
- 1 e ka na / 14 e 2 ounces tamati (e hlahisitsoeng)
- 6 tortilla ea poone (6-inch)
- 1/2 senoelo sa oli ea meroho (ho feta kapa ho tlaase ha ho hlokahala bakeng sa ho monya)
- 1/2 senoelo sa tranelate e bolila
- Likopi tse 2 Cheese ea Mexican (shredded kapa Monterey Jack cheese)
- Likotlolo tse peli tsa kana (pheha, shredded)
- 6 li-chiles tse tala (makotikoting, kaofela, khaola ka halofo ka bolelele)
Kamoo U ka e Etsang
- Pepisa supuni e le 'ngoe ea oli ea mohloaare ka skillet e khōlō holim'a bohareng-mocheso o phahameng. Eketsa eiee, konofolo, phofo, komine le pepere; pheha, khafetsa u susumetsa, ka metsotso e 5.
- Bea motsoako oa onion ka setsing sa blender; eketsa litamati. Tšoaea ho fihlela e boreleli.
- Eketsa masapoana a 2 a oli ea mohloaare ho skillet ka bohareng-mocheso o phahameng. Hlohlelletsa motsoako oa tomate o hloekileng. Pheha, o tsosang kamehla ho fihlela mongobo o pheha 'me o phalla, hoo e ka bang metsotso e 5 ho isa ho e supileng. Fetisetsa moriana ho sekotlolo; beha ka thōko.
- Senya skillet hloekile. Tšela oli ea meroho ka skillet, e ka bang lik'hilograma tse 1,4. Chesa holim'a mocheso o phahameng; li-tortilla, ka nako e le 'ngoe, metsotsoana e seng mekae ka lehlakoreng le leng. Tlosa li-tortilla ho lithaole tsa pampiri ho lata.
- Kenya tortilla 2 ka sejana se sa tebang sa ho baka. Etsa karolo ea hoo e ka bang kotara ea moriri, karolo ea kotara ea tranelate e bolila, kotara e le 'ngoe ea chisi e chesitsoeng, le 1 senoelo sa kana. Beha likhae tse 6 tsa chile holim'a kana. Holimo le li-tortilla tse ling tse 2. Khuta hape ho etsa sebaka se seng. Holimo le li-tortilla tse setseng, sauce, tranelate e bolila le chisi.
- Koahela li-casserole tse nang le letlalo ebe u chesa ka 350 F ka metsotso e ka bang 30.
- Khoho ea tortilla casserole e nyenyane pele e sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1174 |
| Total Fat | 83 g |
| Fat Satated | 24 g |
| Fat Unsaturated | 42 g |
| Cholesterol | 180 mg |
| Sodium | 878 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 9 g |
| Liprotheine | 58 g |