Ho na le bonolo ho etsa mokokotlo oa khoho ea khōhō, e nang le maqeba a mahe a nang le serame, eieee, pelepele, tamati le lisebelisoa tse ling.
Seo U tla se Hloka
- Phakete e le 'ngoe ea lesea le entsoeng ka leqhoa le omeletsoeng, tse ka bang likotlolo tse peli
- 1 e oiee onion, chopped coarsely
- 1 pepere e tala e tala, e qhibililoe ka majoe
- Pelepele ea 1 kapa 2 ea jalapeno kapa pepere e 'ngoe e tala e tala, minced (ka ho ikhethela)
- 1 e ka hlahisa tomate e nang le lero
- E na le li-ounces tse ka bang 15 tsa kernel, e tšolotsoeng
- Ho na le linaoa tsa pinto tse 1 tse ka bang 15, tse tšolotsoeng le tse hlatsoitsoeng, tse khethiloeng
- 1/4 senoelo
- raese e sokolohileng
- Likotlolo tse 1 1/2 tsa moro
- 1/2 teaspoon komine
- 1/4 makhasi a oregano a teaspoon
- dash ea
- pepere ea cayenne , haeba e lakatsa
- letsoai le pepere ho latsoa
- 1 ho ea ho 2 tablespoons lijo-thollo, tsoakane le khaba ea metsi a batang
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle, haese ka motsoako oa lijo-thollo / metsi, ka moapehi ea liehang kapa Crock Pot.
- Koahela 'me u phehe ka tlaase ho lihora tse 6 ho isa ho tse 8, kapa holimo ka lihora tse 3 ho isa ho tse 3 ho isa ho tse peli.
- Ho noa, tsuba ka har'a motsoako oa poone le metsi ka metsing nakong ea metsotso e 10 kapa e 15 ea ho qetela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 851 |
| Total Fat | 20 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 105 mg |
| Sodium | 837 mg |
| Li-carbohydrate | 109 g |
| Fiber Fiber | 25 g |
| Liprotheine | 62 g |