Ke mang ea sa rateng lijo tse ntle tsa linaoa tse meroho tse motala? E entsoe ka metsoako e mengata ea makotikoti, sena se na le linaoa tse mongobo tse potlakileng le tse bonolo tse hlahisang lihlahisoa tse loketseng esita le bakeng sa bapi ba lihlopha. Etsa boiteko-ke ntho e se nang boikaketsi! Tlosa li-cheese le li-tranelate tsa tranelate tse monate haeba u li hloka hore e be vegan le lebese ntle le tsona.
O na le likhetho? Chili e hloekisa hantle, kahoo pholosa tse ling ka lijaneng ho ea sebetsa lijo tsa motšehare, kapa, hlahloba tataiso ea seo u lokelang ho se etsa ka sekhahla se setseng.
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- 2 (6 ho ea ho 8 intshi)
- li-tortilla tsa poone (khaola ka li-2-inch strips)
- 2 eiee e mahareng (e entsoeng)
- 1 kholo e kholo e khubelu ea tšepe (e entsoeng)
- 4 cloves garlic (chopped)
- 1 (15 ounce) na poone (e thibelitsoeng)
- Dipole tse 2
- phofo e lerootho
- 1 1/2 diaspone
- oregano e omisitsoeng
- 1 1/2 dikasiponate fatše
- 1 / 4-1 / 2 teaspoon pepere ea cayenne
- 1 (15 ounce) na linaoa tse ntšo (li noa)
- 1 (16 ounce) e na le moriana oa tomate
- Letsoai le pepere, ho latsoa
- Bakeng sa ho sebeletsa:
- Ho ikhethela: 1/4 senoelo se nang le seretse se bitsoang Monterey Jack cheese (kapa Jalapeno Jack cheese)
- Ho ikhethela: 2 eiee e tala (e khethiloeng)
- Ho ikhethela: 1/4 senoelo sa tranelate e bolila
- Ho ikhethela: likhaba tse 2 tse hlahisitsoeng tse ncha (tse khethiloeng)
Kamoo U ka e Etsang
- Ntlha ea pele, futhumatsa halofo ea oli (khaba e le 'ngoe) ka sekotlolo se seholo ho feta seaplane-mocheso o phahameng. Eketsa li-tortilla tse sehiloeng le tse nyenyane tse sootho. Tlosa pampeng-thaba e koetsoeng; tlohela drain. Lihlopha tsena tsa tortilla li tla phahamisa likhahla tsa hao 'me li fane ka ts'ebetso e tsotehang ea ho qetela.
- Ka mor'a moo, futhumatsa oli e setseng (khaba e le 'ngoe) ka sekotlolo se le seng se seholo. Kenya onion, pepere e khubelu, konofolo le poone.
- Ebe o tšela phofo ea lero, oregano, komine le pepere ea cayenne. Lumella ho pheha metsotso e mene, ho susumetsa khafetsa.
- Ka mor'a moo, eketsa linaoa le tomate sauce. Nako le letsoai la letsoai le pepere ho latsoa. Lumella ho sisinya ka mocheso o tlaase-tlaase metsotso e 20.
- Sebeletsa linaoa tsa hao tse ntšo le limela tsa poone tse nang le lihlopha tsa tortilla, chisi, eiee e tala, tranelate e bolila le cilantro.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1030 |
| Total Fat | 21 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 16 mg |
| Sodium | 298 mg |
| Li-carbohydrate | 176 g |
| Fiber Fiber | 26 g |
| Liprotheine | 42 g |