Ena ke raese e bonolo le e monate ea Mexican e entsoeng ka ho tlatsoa ha litamati le pelepele. Mohlomong u na le lisebelisoa tsohle tsa hau.
U lokolohe ho kenya tepo ea spoon kapa tse peli tsa pelepele tsa jalapeno ka mocheso o itseng, kapa u kenye letlapa la pepere e khubelu ea pepere. Khoho ea khoho e ka sebelisoa ho e-na le sebaka sa khomo ea khomo, kapa e e etse ka moro oa meroho haeba u khetha tlhahiso ea limela.
Seo U tla se Hloka
- 2 diaspone oli ea limela
- 1/2 senoelo sa onion e khethiloeng
- 1/4 senoelo se khethiloeng
- pepere e tala e tala
- 1 e kholo ea garlic clove (minced)
- Kopi e le 'ngoe
- raese e telele-thollo
- 1 (14.5-ounce) e ka hlahisa litamati (ka metsi)
- 1 teaspoon
- phofo e lerootho
- 1/4 teaspoon fatše mokoti
- 1/2 teaspoon letsoai
- Likotlolo tse 1 1/2
- nama ea linotši
- Ho ikhethela: cilantro e khethiloeng
Kamoo U ka e Etsang
- Hala oli ea meroho ka skillet e boima holim'a mocheso o mofuthu. Kenya onion, pepere e tšepe, le konofolo. Pheha ho fihlela onion e fetoloa, e tsosang khafetsa.
- Eketsa raese ho skillet mme u phehele metsotso e ka bang 2 ho isa ho e 3, kapa ho fihlela raese e soeufalitsoe hanyenyane. Eketsa litamati, phofo, letsoai le moro.
- Tlisetsa eona ho pheha 'me u koahele pan. Fokotsa mocheso ho tlaase le ho omisa ho fihlela mokelikeli o kenngoa, metsotso e ka bang 20. Latsoang 'me u kenye letsoai le eketsehileng ha ho hlokahala.
- Hloekisa ka leqhoa le khethiloeng, haeba le lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 285 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 302 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 4 g |
| Liprotheine | 8 g |