Chili phofo, pelepele le tamati tatso ena e bonolo ea pinto ea linaoa. Recipe e entsoe ka linaoa tse omeletsoeng tse phehiloeng ho ea phehelang 'me o kopantsoe le nama ea khomo e sootho.
Sebeletsa linaoa tse monate tsa pinto ka lijo-thollo tse ncha tse bohoitsoeng le salate ea motheo. Kapa sebeletsa serisi ka raese e chesang e phehiloeng kapa spaghetti.
Chili e qeta ka ntle haholo, ka hona, etsa halofo e eketsehileng le e qalang bakeng sa lijo tse tlang. Li setseng li ka sebelisoa lijong tse fapa-fapaneng. Eketsa letlalo ho li-burritos, omelets, kapa tacos , kapa u sebelise klipi e le topping bakeng sa nans kapa litapole tse halikiloeng . Bona malebela le mefuta e fapaneng ea maikutlo a mangata.
Seo U tla se Hloka
- 1 lik'hilograma tse omileng tse omisitsoeng
- Likotlolo tse 3 1/2 metsi
- 1 tablespoon oli ea limela
- 1 kopi e entsoeng ka onion
- 1 e kholo e tala pepere e ts'oetsoeng
- 1 pepere e nyenyane e chesang, e khethiloeng, e khethehileng (jalapeno kapa serrano)
- Khomo ea likhomo e le 1, bonyane 80% e otlolohile
- 1 tomate e ka hlahisoang (14.5 oz)
- 2 tablespoons lero ka phofo
- Letsoai la koshe le pepere e ncha e mongobo, ho latsoa
- Mekhoa ea ho ikhethela : Li- cream tse monate, li-guacamole, li-cucantro tse hloekileng, tse khabisitsoeng ka cheddar kapa pepere jack, li-tortilla, li-sliced li-eiee tse tala, lettuce e khabisitsoeng, lihloaare tse butsoitseng, kapa li-tomate tse ncha.
Kamoo U ka e Etsang
- Hlatsoa le ho hlophisa linaoa tsa pinto, ho tlohela linaoa tse sa pheleng kapa majoe a manyenyane.
- Kopanya linaoa tse nang le pinto le metsi ka har'a mokokotlo; koahela 'me u phehe ho HIGH bakeng sa lihora tse 3 kapa ho fihlela linaoa li le bonolo (mohato ona o ka etsoa ka potlako ho stovetop hape).
- Hala oli ea meroho ka skillet e kholo holim'a mocheso o mofuthu. Eketsa lieiee le tšepe pepere 'me u phehe ho fihlela o nolofalitsoe; fetisetsa ho moapehi ea liehang.
- Eketsa nama ea khomo ho ea skillet ebe o pheha ho fihlela u se na pinki, u reteleha hape u susumetsa khafetsa. Hlatsoa ka ho feletseng 'me u fetele ho moapehi ea liehang.
- Kenya tomate le phofo ho khomo ea linaoa le linaoa; tsosa ho kopanya. Latsoang 'me u kenyelle letsoai le pepere e ncha e mongobo, ha ho hlokahala.
- Fokotsa mocheso o fokolang oa moapehi o eang ho LOW; koahele 'me u phehele lihora tse 3 ho isa ho tse 4 ho feta.
- Lihlahisoa tse holimo tse hlahisoang ka likhama tse u ratang haholo.
E etsa marang-rang a 6 ho ea ho a 8.
Litlhahiso le Phapang
- Sebelisa linaoa tse nyane tse khubelu kapa linaoa tse ntle tsa leboea ho risepe.
- Refrigerate kapa tlosa lijo tse setseng bakeng sa lijo tsa nakong e tlang. Kapa habeli ka batch le ho qeta halofo.
- Bakeng sa sesebelisoa sa setlolo, sebelisa likhomo tse omileng haholo kapa maqeba a khoho.
- Eketsa pedi e 'ngoe ea nama ea khomo bakeng sa "ba ratang" nama ".
- Kenya sebaka sa nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama.
- Sebelisa ho setseng ho na le burritos, tacos, kapa omelets, kapa u e sebelise e le setala sa pasta. E etsa litlolo tse monate bakeng sa litapole tse halikiloeng, hape!
- Bakeng sa lijo tsa mantsiboea tse potlakileng tsa li-microwave, qeta lihlahisoa tse setseng ka likarolo tse ling.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 367 |
| Total Fat | 10 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 50 mg |
| Sodium | 157 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 13 g |
| Liprotheine | 30 g |