Lesi sitshalo sezinkukhu sezinkukhu senza lula, sinomsoco wezinkukhu ezifriziwe, anyanisi, pepper, utamatisi nezinye izithako.
Okuzokwenza
- Iphakethe elingu-1 lesifuba esineqhwa elifakwe efriziwe lithatha, cishe izinkomishi ezimbili
- 1 anyanisi ophakathi, oqoshiwe oqoshiwe
- 1 i-pepper eluhlaza bell, i-coarsely eqoshiwe
- I-pepper 1 noma 2 ye-jalapeno noma enye i-pepper eluhlaza okwesibhakabhaka, i-minced (okukhethwa kukho)
- I-1 ingaba (ama-ounces angu-15) etshiwe utamatisi ngejusi
- I-1 ingaba (ama-ounces angu-15) wonke ama-kernel corn, agonywe
- Amanotsi angu-1 angaba (ama-ounces angu-15) ebhontshisi, agonywe futhi ahlanjululwe, angazikhethela
- 1/4 indebe
- irayisi eliguqukile
- 1 1/2 izinkomishi inkukhu umhluzi
- 1/2 isipuni cumin
- 1/4 amaqabunga ama-oregano amaqabunga
- dash of
- i-cayenne pepper , uma ifunwa
- usawoti kanye nopelepele ukunambitha
- Izipuni eziyi-1 kuya kwezingu-2, okuxubene ne isipuni samanzi abandayo
Indlela Yokwenza
- Hlanganisa zonke izithako, ngaphandle kokuxubana kommbila / amanzi, ku-cooker kancane noma ku-Crock Pot.
- Faka ikhava bese upheka ngezansi amahora angu-6 kuya kwangu-8, noma ngaphezulu kwamahora amathathu kuya kwangu-3/2.
- Ukuze ugxumeke, gxuma emgodleni we-cornmeal kanye namanzi esitsheni ngesikhathi sokugcina imizuzu engu-10 noma engu-15.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 851 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 105 mg |
| I-sodium | 837 mg |
| Ama-carbohydrate | 109 g |
| I-Fiber Dietary | 25 g |
| Amaphrotheni | 62 g |