Khoho ea Mexico le Rice

Mefuta ea likhoho e nang le botsoalle e nang le chelete e ngata e fumana tatso ea Mexico ka mokhoa ona o bonolo oa letsatsi le leng le le leng. Lijo tse ka sejaneng sena li kenyelletsa likotoana tsa khōhō, konofolo, langa le le lej sauce, phofo e tala, pepere e tala le raese e chesang e phehiloeng bakeng sa ho sebeletsa. Sebelisa maoto a mang kapa a lesapo-mahetleng ka sejana, kapa u sebelise nama e khaotsang.

Lihlahisoa le litholoana tse ling tse omisitsoeng li 'nile tsa sebelisoa khale lijana tsa Mexico. Lihlahla tse omisitsoeng tsa khauta li eketsa tatso e monate ho sejana sena empa li ka 'na tsa tlosoa. Ho otlolla sejana hanyenyane le ho eketsa protheine, eketsa linaoa tsa pinto kapa linaoa tse ntšo.

Seo U tla se Hloka

• 2 1/2 ho ea ho 3 lik'hilograma tse peli tsa khōlo maoto kapa lirope (ka lesapo)
• 1 tablespoon botoro
• 1 tablespoon oli ea mohloaare
• 1/2 senoelo sa onion e khethiloeng
• 1 e nang le garve e bohareng
• 1 (8-ounce) e na le moriana oa tomate
• 3/4 senoelo sa khoho ea moro
• 1 tablespoon asene
• 1/4 teaspoon lero le phofo
• Dash letsoai
• 1/2 senoelo se monate sa mehloaare (tala, pimiento e khabisitsoeng)
• Ho ikhethela: 1/4 senoelo sa khauta e omisitsoeng
• 1 pepere e tala ea bell (khaola ka lihlopha)
• Ripe e phehiloeng e chesang (bakeng sa batho ba 4 ho isa ho ba 6)

Kamoo U ka e Etsang

1. Haletsa botlolo le oli ka skillet e boima holim'a mocheso o mofuthu.
2. Lokisetsa ntsu ka skillet; pheha, ho sokoloha khafetsa ho fihlela khoho e soothoa ka mahlakoreng 'ohle.
3. Tlosa nama ho tloha skillet ebe u eketsa oiee e khethiloeng. Cook, susumetsang maikutlo khafetsa, ho fihlela habobebe browned. Kenya konofolo mme u phehele metsotso e 1 e telele.
4. Eketsa moriana oa langa le le lej ho ea skillet hammoho le moro oa nama, asene, phofo, letsoai, mehloaare le morara o omisitsoeng, haeba o sebelisa. Khutlela khoho ho ea skillet. Koahela 'me u bosose ka metsotso e 30.

1. Kenya pepere e tala e teteaneng; koahela 'me u phehele metsotso e 8 ho isa ho e 10 e telele.
2. Sebeletsa lijo tsena tse monate tsa Mexico tse nang le raese e phehiloeng.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	1351
Total Fat	37 g
Fat Satated	10 g
Fat Unsaturated	15 g
Cholesterol	195 mg
Sodium	395 mg
Li-carbohydrate	172 g
Fiber Fiber	7 g
Liprotheine	76 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)