Sopho e entsoeng ka maiketsetso ea tortilla e bonolo ho etsa meroho e nang le likokoana-hloko tse nang le phepo e ntle le e phahameng haholo ea liprotheine. Kakaretso ena e boetse e hloka oiee e khubelu, konofolo, pelepele ea jalapeno le poone 'me e nkoa ka cumin le cilantro e ncha. Sebeletsa sopho ea hau ea meroho ea tortilla ka tortilla chips, e le hantle!
Tlhahiso ena ea sopho e entsoeng ka meroho e hlahisang limela tsa Bushs®.
Seo U tla se Hloka
- 2 tbsp oli ea mohloaare
- 1 e kholo e bofubelu eiee, e khethiloeng
- 6 garlic cloves, minced
- 3pelepele tsa jalapeno, lipeo le tse khethiloeng
- 1 tbsp peo ea cumin
- Kopi e le 'ngoe ea thollo ea lijo-thollo (kapa haeba e sebelisoa ka makotikoti ka nako eo)
- 2 29 makotikoti
- meroho moro
- 2 16-ounce e koahela linaoa tsa liphio, e hlatsoitsoe ebile e tšolotsoe
- 1/3 senoelo se entsoeng ka cilantro e ncha, e tletse
- 1 senoelo se hlahisitsoeng fatše mafura a Monterey Jack chisi
- 6 li-tortilla tsa poone
- ho pheha spray kapa oli ea mohloaare
- 1/4 senoelo se tlaase sa mafura a tranelate
- lime wedges, ho sebeletsa
Kamoo U ka e Etsang
Kopanya oli ea mohloaare, eieee, konofolo, pelepele ea jalapeno le peo ea komine ka pitsa e kholo holim'a mocheso o mofuthu 'me o lumelle ho pheha, o tsoele pele ka metsotso e 5.
Latelang, eketsa ka poone, meroho moro, liphio linaoa le cilantro.
Fokotsa mocheso ho fihlela o tlaase kapa o tlaase, o koahele pitsa, 'me u lumelle sopho ea hao hore e bososele ka metsotso e ka bang 10, kapa ho fihlela ntho e' ngoe le e 'ngoe e halefile. Nakoana ho feta metsotso e leshome e hantle.
E le hore u lokise ho senya tortilla bakeng sa sopho ea hau, qala pele ho chesa sebareng ho likhato tse 450.
Ho koahela lesela la cookie kapa lesela le aparetsoeng ka ho pheha, li-tortilla sebakeng sa letlapa le li-spray tortilla ka ho pheha spray. Pheha hoo e ka bang metsotso e 10. Khaola li-tortilla ho li hula.
Sopho e phahameng le cheese, lihlopha tsa tortilla le dollop ea tranelate e bolila (kapa tlosa chisi le tranelate e bolila ho boloka sopho ena ea sopho ea sopho ea lebese ka botlalo le vegan ka ho feletseng).
Khabisa sopho ea hau ka lime mariha pele u sebeletsa le ka mor'a hore u kene ka lijana.
E etsa li-servings tse 8 tsa sopho e entsoeng ka meroho.
Boitsebiso bo nang le phepo ka ho sebetsa:
Likorolo: 585
Total Fat: 12.5 dikgerama
Cholesterol: 16 mg
Fibete ea lijo: 19,5 dikgerama
Protheine: 35,5 dikgerama
Vithamine A 8%, Vithamine C 15%, Calcium 25%, Iron 51%
Joaloka ho etsa sopho e entsoeng ka nama? Mona ho na le lipepe tse ngata tsa meroho ea limela le li-vegan ho leka: