Lesi sihlahla esimnyama se-Black Bean, Cheese, ne-Tortilla Casserole siyashesha futhi siphumelela kalula, kodwa sithwala ukunambitheka okukhulu. Kuhle ukuba ubusuku obumatasa, kodwa ungase uzithole uzithanda ubuhle bayo obududuzayo ngisho noma unesikhathi sokulondoloza isikhathi sokungcebeleka kokudla.
Okuzokwenza
- I-Casserole:
- 2 wezipuni amafutha omnqumo amancane omningi (kanye nokunye okugcobayo)
- 1 anyanisi ophakathi (otholwe, ohlutshiwe, futhi oqoshiwe)
- 3 ama-clove amakhulu (ahlutshiwe, aphuhliwe, aqoshiwe)
- Ama-scallions angu-3 (alisikiwe, izingxenye ezimhlophe nezikhanyayo kuphela)
- 1 ithisipuni cumin
- Amakhoyi amabili amabhontshisi amnyama (ama-ounces angu-15 ngamunye, agonywe futhi ahlanza)
- 1 inkomishi utamatisi sauce
- 1/4 indebe utamatisi salsa (omnene, ophakathi, noma oshisayo, ngokuya kokuthandayo)
- 12 izimbiza zommbila (ezithambile)
- 1 1/2 izinkomishi cheddar ushizi (shredded)
- 1/2 indebe mozzarella ushizi (shredded)
Indlela Yokwenza
1. Hlangisa ihhavini kuya ku-400 ° F. I-oyela nge-9 noma 10 isitsha se-casserole bese ubeka eceleni.
2. Ukufudumala amafutha omnqumo i-pan chefs noma enkulu, ejulile i-skillet ibekwe phezu kokushisa okuphakathi. Engeza u-anyanisi uphinde uhambise kuze kube yilapho ulula futhi uguquguquka, cishe imizuzu emihlanu ukuya kwangu-8. Engeza i-garlic, ama-scallions, ne-cumin, bese ushaya cishe ngomzuzu ngaphezulu, noma kuze kube yiphunga elimnandi. Hlanganisa ubhontshisi omnyama, utamatisi isufi, ne-salsa, ukunciphisa ukushisa, nokumisa, ukuvuselela njalo, imizuzu engaba ngu-5.
Susa kusukela ekushiseni.
3. Gcoba phansi isidlo sokubhaka nge-tortillas ezi-4, ukuqoqa noma ukusika ukuze uvumelane uma kunesidingo (uma usebenzisa isitsha esixubile noma esiluhlaza, ungase uthande ukusika ama-tortillas ambalwa ngesigamu ukuze uthole ukulingana okungcono; Ungakhathazeki uma i-tortilla ayifuni isitsha sonke.)
4. Phonsa ama-cheeses ndawonye esitsheni esincane. Fafaza ama-tortillas nge 1/3 we-ushizi. Phezulu ne-1/2 yenhlanganisela ye-tomato, ubhontshisi phezulu nge-spatula. Hlela ama-tortillas amane ngaphezulu kwamabhontshisi, phezulu nge-1/3 we-ushizi, nawo wonke ubhontshisi. Phezulu i-casserole nawo wonke ama-tortillas. Ufafaze ngokulinganayo nazo zonke ezinye ushizi, ugcoba ngamafutha omnqumo amancane, ubheke, umbozwe, imizuzu engu-20. Susa u-foil bese ubhake imizuzu engu-10 kuya kwezingu-15 ngaphezulu, noma uze ube negolide ne-bubbly. Susa kuhhavini bese uvumela i-casserole ukuba iphumule imizuzu emihlanu ngaphambi kokukhonza. Phezulu ngendlela oyifunayo ngayo i-guacamole, i-salsa, u-ukhilimu omuncu, nesuphu eshisayo. Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 973 |
| Inani lamafutha | 30 g |
| I-Fat egcwele | 14 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 66 mg |
| I-sodium | 499 mg |
| Ama-carbohydrate | 128 g |
| I-Fiber Dietary | 32 g |
| Amaphrotheni | 52 g |