Mtedza wa Black Bean, Cheese, ndi Tortilla Casserole ndi wosavuta kuponyera palimodzi, koma umatulutsa kukoma kwakukulu. Ndizofunikira kwa mausiku otanganidwa, koma mukhoza kungodzifunira ubwino wake wotonthoza ngakhale mutakhala ndi nthawi yosungira chakudya chamadzulo.
Chimene Mufuna
- Kwa Casserole:
- Supuni 2 zowonjezera maolivi azitsulo (kuphatikizapo zowonongeka)
- 1 anyezi anyezi wambiri (okonzedwa, odzola, ndi odulidwa)
- 3 lalikulu cloves adyo (peeled, smashed, ndi finely akanadulidwa)
- 3 zamatchire (zowonongeka, zoyera ndi zobiriwira zigawo zokha)
- Supuni 1 chitowe
- 2 zitini nyemba nyemba (ma ovice 15, kuthira ndi kuchapidwa)
- 1 chikho phwetekere msuzi
- 1/4 chikho cha tomato salsa (wofatsa, wamkati, kapena wotentha, malingana ndi zosankha)
- 12 zipolopolo za chimanga (zofewa)
- 1 1/2 makapu cheddar tchizi (shredded)
- 1/2 chikho mozzarella tchizi (shredded)
Momwe Mungapangire Izo
1. Yambani utoto ku uvuni wa 400 ° F. Mafuta a mbale 9 kapena 10 "mbale yamphongo ndi kuika pambali.
2. Kutentha mafuta a azitona ophika poto kapena lalikulu, zakuya skillet pansi pazomwe-kutentha kwambiri. Onjezerani anyezi ndi kuuluka mpaka pang'onopang'ono komanso mopitirira pang'ono, pafupi mphindi zisanu ndi zisanu ndi zisanu ndi zitatu. Onjezerani adyo, maolivi, ndi chitowe, ndipo perekani pafupi miniti ina, kapena mpaka onunkhira. Onetsetsani nyemba zakuda, phwetekere msuzi, ndi salsa, kuchepetsa kutentha, ndi kutentha, kuthamanga nthawi zambiri, kwa mphindi zisanu.
Chotsani kutentha.
3. Phimbani pansi pa mbale yophika ndi mateti 4, mutagwedeza kapena kukongoletsa kuti muyenerere ngati mukufunikira (ngati mukugwiritsa ntchito mbale yamakona kapena yofiira, mungafune kudula timitengo tating'ono kuti tipeze bwino; Sindidandaula ngati zotupa sizikuphimba mbale yonseyo.)
4. Ponyani tchizi limodzi mu mbale yaying'ono. Fukani mitsempha ndi 1/3 ya tchizi. Pamwamba ndi 1/2 ya osakaniza phwetekere, kusakaniza pamwamba ndi spatula. Konzani nyemba zina 4 pa nyemba, pamwamba ndi 1/3 mwa tchizi, ndi nyemba zina zonse. Pamwamba pa casserole ndi zina zonsezi. Sakanizani mofanana ndi ena onse a tchizi, kutsanulira mafuta pang'ono, ndi kuphika, kutsekedwa, kwa mphindi 20. Chotsani zojambulazo ndi kuphika kwa mphindi khumi kapena khumi ndi zinai, kapena mpaka golidi ndi kupukuta. Chotsani mu uvuni ndi kulola casserole kuti apumule kwa mphindi zisanu asanayambe kutumikira. Pamwamba monga momwe mukufunira ndi guacamole, salsa, kirimu wowawasa, ndi otentha msuzi. Sangalalani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 973 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 14 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 66 mg |
| Sodium | 499 mg |
| Zakudya | 128 g |
| Matenda a Zakudya | 32 g |
| Mapuloteni | 52 g |