Chili ena e etsa lijo tse monate haholo nakong ea ho oa ho bata kapa mariha mantsiboea, empa ha ho hlokahale hore u emele nako ea mariha hore u e thabele. Etsa nako leha e le efe ea selemo. Ntle le monate o moholo, sethopo ke ho itokisetsa ka potlako, 'me se pheha ka metsotso e 25.
Likotlolo tsa likhoho tse sa nang le bonono kapa li-tenderloins li na le protheine e kenang hammoho le linaoa. Litamati, garlic, eiee, pepere ea jalapeno, le poone e 'ngoe e fana ka' mala le tatso. Ikutloe u lokolohile ho etsa lisebelisoa hore li lumellane le tatso ea hau. Bakeng sa mmala le litlolo tse eketsehileng leka mefuta e fapaneng ea linaoa le linaoa tse ntšo kapa linaoa tse nyenyane tse khubelu. Kapa sebelisa tomate e nang le lero le pholileng kapa litamati tse halikiloeng ka har'a sejana ho e-na le litamati tse hlakileng.
Ikemisetse ho eketsa ts'opele e le 'ngoe kapa e' meli e monate e monate-e kopantsoeng e khubelu, e tala le e mosehla-ho ea skillet ha u eketsa kana. Haeba o lakatsa ho chesa mocheso o eketsehileng, sebelisa lipilisi tse peli tsa jalapeno kapa eketsa ka 1/4 ho 1/2 teaspoon ea pepere e khubelu ea pepere le pinch ea pepere ea cayenne.
Sebeletsa phofu ka lijo-thollo tse ncha tse bohoitsoeng le salate e bonolo bakeng sa lijo tse monate le tse bonolo tsa lelapa.
Seo U tla se Hloka
- Lipeo tsa bosholu tsa likhoho (kapa li-tender)
- Liiee tse 2 (tse ka bang likotlolo tse peli tse khethiloeng)
- 2 tablespoons oli ea mohloaare
- 4 khōlō konofolo cloves (minced)
- 1 pepere e kholo ea jalapeno (peo e ntle, e khabehileng)
- 1 teaspoon fatše
- coriander
- 2 dipolepo tse 2 fatše
- 2 Likhoko tse peli (14.5-ounce) li tšela litamati ka lero
- 2 (makotikoti a 16) Likhooa tse kholo tsa Leboea Leboea (tse tšolotsoeng le ho hlatsoa hantle)
- 1 lime (bohareng)
- Likopi tse 2 tse mafura a lijo-thollo (thawed)
- Pepere le letsoai le lecha (ho latsoa)
- Hloekisa: 1/2 senoelo sa tranelate e bolila
- Hloekisa: 1/4 senoelo se entsoeng ka bohloa bo bofubelu
- Hloekisa: dipole tse peli tse khethiloeng
- Khabiso ea ho ikhethela: Cheddar cheese e chesitsoeng, Monterey Jack, kapa motsoako oa Mexico
Kamoo U ka e Etsang
- Ha lesea le omeletse ebe le le khaola ka likotoana tse longoang. Beha ka thōko.
- Ebola liieee ebe u li tšela.
- Hlakola oli ea mohloaare ka sekotlolo se seholo sa motlakase se nang le sekoahelo se fetang sa bohareng-mocheso o phahameng. Ha oli ea mohloaare e chesa ebile e khanya, eketsa eiee e khethiloeng le konofolo ea minced; etsa metsotso e ka bang 3 ho ea ho e 4, kapa ho fihlela eiee e qala ho sootho.
- Eketsa khoho e entsoeng ka onion 'me u phehele metsotso e ka bang 4 ho ea ho e 6, kapa ho fihlela o le masoabi ka mahlakoreng' ohle, o hlohlelletsa khafetsa. A eketsa jalapeno, coriander, komini, tamati e entsoeng, le linaoa.
- Fokotsa mocheso ho tlaase le ho omisa ka metsotso e ka bang 5
- Etsa lero la lime 'me le e kenye motsoeng le limela tsa poone.
- Latsoang le nako ka letsoai le pepere, kamoo ho hlokahalang.
- Pheha metsotso e 5 ho isa ho e 10 e telele, e tsosang nako le nako.
- Sebeletsa khoho e e-na le tranelate e bolila, e entsoeng e bofubelu e bofubelu, le clicantro e khethiloeng.
- Haeba u lakatsa, khabisa ka chisi e shredded.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1491 |
| Total Fat | 57 g |
| Fat Satated | 34 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 112 mg |
| Sodium | 240 mg |
| Li-carbohydrate | 169 g |
| Fiber Fiber | 53 g |
| Liprotheine | 87 g |