Tsela e ntle ea ho thabela lijo tsa hoseng, e setseng e hula nama ea kolobe ho tloha bosiu bo fetileng. Casserole ena e kenyelletsa litlolo tsa phepelo tsa Mexican bakeng sa lijo tsa metsi.
Seo U tla se Hloka
- Likotlolo tse 2/475 mL li hula nama ea kolobe
- Mahe a mane
- Senoelo sa 3/4 / 180 mL lebese lohle
- 1 e nyenyane ea li-chilies (e diced, e bonolo kapa e bohareng)
- 1 seno / 240 mL Monterey Jack (shredded)
- 1 eiee ea selemo (e khaoletsoeng hantle)
- 2 tablespoons botoro (qhibiliha, tlohela pholile hanyenyane pele o sebelisa)
- 1/2 teaspoon / 2.5 mL phofo (bonolo)
- 1/2 teaspoon / 2.5 mL letsoai
- 1/2 teaspoon / 2.5 mL phofo ea konofolo
- 1/2 teaspoon / 2.5 mL pepere e ntšo
- Hloekisa: 1 senoelo / 240 mL salsa (chunky)
- Hloekisa: 1 k'hakocado (e koetsoe le e khethiloeng ka likotoana)
- Hloekisa: 1/2 senoelo / 120 mL tranelate e omisitsoeng (kapa e hlakileng ea Yogurt ea Green)
Kamoo U ka e Etsang
- Preheat oven ho 350 F.
- Ka sekotlolo se seholo, kopanya mahe, botoro, le lebese.
- Eketsa lisebelisoa tsa casserole tse setseng ka sekotlolo (kopanya empa u se ke ua feta ho kopanya).
- Beha sejana sa casserole le holimo ka chunky salsa.
- Bake casserole bakeng sa metsotso e 40-45 ho fihlela e thehiloe hohle 'me e e-na le' mala o mofubelu oa khauta holimo.
- Tlosa ho tloha letsong 'me u lumelle ho pholile metsotso e 10.
- Khaola ho kopanya likotoana le holimo ka likarolo tsa avocado le tranelate e bolila.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 466 |
| Total Fat | 38 g |
| Fat Satated | 21 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 212 mg |
| Sodium | 464 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 4 g |
| Liprotheine | 23 g |