Sebaka sena sa nama se monate se entsoe ka poho ea fatše le pelepele e bonolo e ts'oantsoang, hammoho le lisebelisoa tse ling tse ka boroa bophirimela. Pepper Jack cheese e tlōla thollo ena e monate .
Seo U tla se Hloka
- 1 lik'hilograma tse likete tse omeletseng
- 1/2 limilione tse likete tsa nama ea kolobe
- 1/2 senoelo se bonolo
- bohobe ba lijo
- 1/4 senoelo se oetsoe ka onion
- 1he e kholo
- 3/4 teaspoon letsoai
- 1/4 pepere ea pepere
- 1 1/2 diaspuni e phofo e phofo
- 2 tablespoons e khethiloeng cilantro
- 1 e ka qhibiliha chile e bonolo, e khantsoeng
- 1 e na le litamati tse 14,5 tse nang le lero le pholileng tse nang le oli e arohaneng
- 3 ho ea ho 4 liphaepe tsa pepere jack chisi
Kamoo U ka e Etsang
- Preheat ove ho 350 F. Oli e nyenyane haholo panka ea ho baka e 13x9x2-inch.
- Ka sekotlolo se seholo, kopanya nama ea nama ea likhomo, ea nama ea kolobe, ea crumbs, ea onion, lehe, letsoai, pepere, phofo ea phofo , cilantro e khabisitsoeng, pelepele le hoo e ka bang halofo ea tamati; bolokela litamati tse setseng bakeng sa hamorao.
- E kopanya motsoako ka bohobe le sebaka sebakeng sa ho loha. Boha nama ea nama ka hora e le 'ngoe le metsotso e 15.
- Holimo le ka chisi e lesotsoeng 'me u tsoele pele ho pheha ho fihlela cheese e qhibiliha, metsotso e ka bang 2 ho isa ho e 4.
- Noa li-tomate tse setseng mme u li sebelise ka ho qhibiliha nama ea nama ka sapole kapa tse peli tsa tamati. E sebeletsa 6.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 571 |
| Total Fat | 31 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 310 mg |
| Sodium | 465 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 2 g |
| Liprotheine | 57 g |