Keletso ena e nang le litebelisoa tse phahameng le tse phahameng haholo ea sopho e entsoeng ka meroho e entsoeng ka meroho e entsoeng ka meroho e ntšo le poone le ho tšeloa ka makofi .
Seo U tla se Hloka
- 2 tablespoons oli, arotsoe
- 1 e onion e bohareng, e nyenyane e tšolotsoeng
- 2 li-clove tse kholo, konofolo
- 1/2 teaspoon komine
- 1 32-ounce e na le moro oa meroho
- 1 15-ounce e ka hlahisa tomate sauce
- 1 15-ounce ho na le linaoa tse ntšo, tse tšolotsoeng le ho hlatsoa
- 1 senoelo se omisitsoeng poone, thawed
- 1 isipuni
- cornstarch
- Metsi a batang a 1 a thispone
- 8
- li-tortilla tsa poone li khaotsoe ka halofo ebe li kenngoa likotong tse sephara tse 1/4-inch
- 1 kopi e shredded Monterey Jack kapa mefuta ea mefuta ea Mexico e khethollang (khetho)
- 1 k'halasete, ho hlajoa (ho ikhethela)
- 1/3 senoelo se entsoeng ka cilantro e ncha (khetho)
- 1/3 senoelo sa tranelate e bolila (khetho)
Kamoo U ka e Etsang
- Sopho e khōlō kapa seteba sa motlakase, sopho e entsoeng ka mofuthu oa oli holim'a mocheso o mofuthu. Kenya onion 'me u phehe, khafetsa u susumetsa, ho fihlela e le bonolo, hoo e ka bang metsotso e 5 ho isa ho e supileng. Hlohlelletsa konofolo le komine 'me u phehele metsotso e' ngoe.
- Add meroho moro, langa le le lej mongobo, linaoa, poone, susumelletsa ho kopanya. Tlisetsa ho pheha, ebe o fokotsa mocheso le ho omisa metsotso e 10.
- Ho thibela sopho ea hau ea linaoa e ntseng e le mongobo, ho hlasela hammoho le metsi ka sekotlolo se senyenyane. Tlisetsa sopho ea sopho ho e pheha, e kenyelletsa cornstarch le motsoako oa metsi, ebe mocheso o atisa ho susumetsa, ho fihlela sopho e phahamisa, hoo e ka bang metsotso e 'meli.
- Ha sopho ea hao ea linaoa e ntšo e pheha ka setofo, lokisa likotlolo tsa poone. Mocheso o chese ka 400
- Beha lithupa tsa tortilla tsa poone ka sekotlolo se seholo ebe o lahlela ka oli e setseng ea lefatse ho fihlela e koahetsoe.
- Beha lesela la tortilla holim'a bakeng ebe o pheha ho fihlela khauta le crispy, hoo e ka bang metsotso e 10, e hlohlelletsa halofo ho etsa bonnete ba hore o pheha.
- Sebeletsa sopho ea hau ea limela tsa meroho ka lijana tse nang le li-tortilla tsa bohobe le khekhe ea khethollo, tranelate e bolila, cilantro le avocado.
- E phahame ka chisi le tranelate e bolila , kapa u tlohele ba babeli ho e etsa lebese-ntle, ho fokotsa mafura, le vegan. Kapa, sebelisa chisi e tlaase ea mafura le tranelate e fokotsang mafura.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 634 |
| Total Fat | 20 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 28 mg |
| Sodium | 660 mg |
| Li-carbohydrate | 90 g |
| Fiber Fiber | 21 g |
| Liprotheine | 29 g |