Se bonolo sena se potlakile ebile se monate, 'me ke khetho e babatsehang bakeng sa lijo tsa motšehare o mongata. Ke rata likokoana ka poone ea poone, 'me hangata ke na le li-wedge kapa li-muffins ka lehare ho feela mofuta ona oa lijo tse potlakileng. Haeba u sa e etse, li-muffin tsena tsa poone li ka ba li loketse ka metsotso e ka bang 25, qala ho qeta.
Ntle le ho nolofala habonolo, sena se bonolo haholo ho fetola kapa ho eketsa metsoako e lumellanang le tatso ea hau. Haeba lelapa la hau le sa rate liiee, le tlohele. Haeba ba khetha linaoa tse nyane, sebelisa linaoa tsa pinto kapa linaoa tsa navy ho e-na le linaoa tsa liphio. Linaoa tse ntšo li monate lilibeng tsena, hape.
Sheba lits'ebeletso le mefuta e fapaneng ea tatso e kenang ho kenya le ho sebeletsa likhopolo.
Seo U tla se Hloka
- 1 lik'hilograma tse sekete tsa khomo
- 1/2 eiee ea senoelo (e entsoeng)
- Li-ounces tse 14,5 li entsoe ka tomate
- Li-ounces tse 8 tsa tamati (1 e ka khona)
- 1 lik'hilograma tse 2 ho ea ho tse 2 lioa tsa liphio (pheha, kapa 1-15-ounce e ka khabisoa)
- 2 di-teaspoon
- phofo e lerootho
- Letsoai le pepere e ntšo ho latsoa
- Ho ikhethela: cheddar cheese (kapa cheddar Jack cheese, e shredded)
Kamoo U ka e Etsang
1. Fafatsa skillet e kholo ka ho pheha ho sa phekolehe ebe u e beha holim'a mocheso o mofuthu. Eketsa nama ea khomo le eiee e khethiloeng.
2. Ho pheha, ho hlohlelletsa le ho pshatla nama ea likhomo, ho fihlela eiee e fetoha 'me nama ea likhomo e se e se pinki.
3. Eketsa litamati, tomate mongobo, linaoa tse ts'oetsoeng, le phofo ea lero; tsosa ho kopanya. Latsoang 'me u kenye letsoai le pepere e ncha e mongobo, ho latsoa. Tlisa sebopeho.
4.A fumana, fokotsa mocheso ho tlase, 'me u li qete metsotso e 20.
5. Sehlabelo se holimo ka cheese ea cheddar kapa jack cheddar kapa jack mantle a jack, kapa ka holimo ka khaba e nang le tranelate e bolila 'me u fafatsoe ka eiee e tala kapa cilantro e khabitsoeng.
Sebeletsa ka li-corngead wedges kapa muffins.
Litlhahiso le Phapang
- Kenya pepere e tala e khubelu kapa e khubelu ho skillet hammoho le nama ea nama ea khomo ea oli.
- Nakoana pele khomo ea nama e soeufala, eketsa likhabapo tse 1 ho ea ho tse 2 tsa konofolo; qeta metsotso e seng mekae pele u eketsa lisebelisoa tse setseng. Kapa, eketsa teaspoon ea 1/2 ho ea 1 ea phofo ea konofolo ho chili hammoho le phofo ea phofo.
- Bakeng sa mocheso o eketsehileng, eketsa likhaba tse nyenyane tsa pepere ea jalapeno, poblano, kapa chilepe e 'ngoe e chesang. Kapa, eketsa ka 1/2 teaspoon ea pepere ea Cayenne kapa li-flakes tse khubelu tsa pepere tse khubelu.
- Kapa mokokotlo oa makhetlo a mabeli kapa a mararo ebe o nka klipi ho ea moketeng o hlasimollang kapa ketsahalo ea potlako. Sebeletsa ho chesa ho moapehi ea liehang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 398 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 67 mg |
| Sodium | 107 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 13 g |
| Liprotheine | 36 g |