Sebeletsa nama ea khomo ea khomo ea khomo ea linaleli le ea linaoa tse ntšo e nang le lijo-thollo. Ena ke lijo tse ngata tsa lelapa tsa letsatsi le letsatsi tseo lelapa la hau le tla li kōpa khafetsa. Sebelisa cooker ea liehang kapa e phehe ho stovetop.
Na u ne u tseba hore e lokolohile hantle? Ak'u nahane ka ho etsa lihlapa tse peli. Felisa halofo bakeng sa lijo tsa nakong e tlang.
Seo U tla se Hloka
- 1 1/2 lik'hilograma sekotlolo sa mobu kapa mohoho o mong o bolileng oa nama
- 1 e kholo e monate oiee, e hlakiloeng
- 1 pepere e khubelu ea bell, e hlakotsoe
- 2 li-clove tse kholo, konofolo
- 1 e nyenyane e ka tšolloa pelepele e bonolo ea chile
- Makotikoti a mabeli (14.5 ounces ka 'ngoe) a hlahisa litamati
- 1 e ka ba (ounces) ea tamati ea moriana
- 1 1/2 diaspuni e phofo e phofo
- 1/2 teaspoon
- phofo ea ancho chile kapa
- phofo e ngata
- 1/2 teaspoon fatše kutu
- 1/4 teaspoon lekhasi oregano
- Fata phofo ea chilepele ea chipotle, u ikhethele
- 1 e ka khona (li-ounces tse 15)
- linaoa tse ntšo , li hlatsoitsoe 'me li tšolotsoe
- Letsoai le pepere, ho latsoa
Kamoo U ka e Etsang
- Ka sekoting se tebileng sa skillet kapa sehong sa Dutch, soeufatsa nama ea nama.
- Kenya onion le bell pepere 'me u phalle ho fihlela onion e le bonolo. Eketsa lisebelisoa tse setseng.
- Koahela ka mocheso o tlase ka lihora tse ka bang 1 ho isa ho tse peli, kapa fetisetsa ho moapehi ea liehang 'me u phehe MOLEMO bakeng sa lihora tse 4 ho isa ho tse 6.
- Sebeletsa ka lijo-thollo kapa li-crackers.
Litlhahiso le Phapang
- Etsa leseli le leng ka ho sebelisa mosiki kapa khoho fatše ho e-na le khomo. Kenya e meng ea nama ea khomo ea bohobe kapa setsi sa bohobe ho e fa e monate oa nama ea khomo.
- Fokotsa likarolo tse se nang molekane bakeng sa lijo tsa mantsiboea kapa lijo tsa kapele.
- Litlhahiso tse khahlehang - Bokella ka tranelate e bolila le li-cilantro, eiee kapa li-eiee tse tala. Kapa litlhapi tse senyehang li hlahisa liphahlo. Shredded cheddar kapa motsoako oa Mexican e boetse e etsa monate o motle. Kapa beha mekhabiso e khethollang likotlolo ebe u lumella lelapa la hao le metsoalle ho eketsa seo ba se ratang.
- Sebelisa setseng ho ea ho lintja tse chesang holimo, kapa u se sebelise e le ho tlatsa li-omelets kapa burritos.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 449 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 76 mg |
| Sodium | 174 mg |
| Li-carbohydrate | 50 g |
| Fiber Fiber | 13 g |
| Liprotheine | 39 g |