Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 339
Letlalo - 5g
Carbs - 44g
Protheine - 29g
Kakaretso Nako ea 195 metsotso
Lokisetsa metsotso e 15 , Cook 180 mets
Litšebeletso tse 12 (1 senoelo se seng le se seng)
Chili ke lijo tse phetseng hantle le tse monate ho u futhumatsa ka mor'a ho tsamaea hantle. K'honthinente ena e bululeloa ho tsoa ka sekhahla sa Wendy seketeng sa hamburger, empa phetolelo ena ke sekhahla sa Wendy Bumgardner. Ho loketse ho etsoa ke batch ebe o thabela matsatsi a seng makae kapa ho qeta ho ja lijo tse tlang.
Lijo
- 2 lik'hilograma tse 95% ea nama ea khomo e omeletseng
- 2 15-ounce makotikoti a tomate mongobo
- 2 15.5-ounce makotikoti
- lipeo tsa liphio , li tšolotsoe
- 2 15.5-lithane tse koahelang linaoa tsa pinto, tse tšolotsoeng
- 1 e bohareng
- pepere e tala , e hlabiloe
- 1 eiee e bohareng, e entsoe
- 1/2 senoelo se hlahisitse li-chiles tse bonolo
- 1/2 jalapeno, e hlakileng
- 3 e bohareng
- tamati , e qhibililoe
- 2 di-teaspoon tse 2 ka kumin
- 3 tablespoons lero
- 1 1/2 teaspoon pepere e ntšo
- 2 di-teaspoon letsoai
Litokisetso
- Ho sebelisa linaoa tse omisitsoeng ho e-na le linaoa tse nang le makotikoting: Tlisang sekoahelo se seholo sa metsi ho pheha. Eketsa linaoa 'me u bosose ka metsotso e 30. Tlosa mocheso, koahela le soak ka metsotso e 90. Hlatsoa linaoa mme u li kenyelle ho mokokotlo.
- Etsa thollo ka khomo kapa microwave ebe o tlosa mafura.
- Kopanya lisebelisoa tsohle tsa mokokotlo.
- Pheha ka tlaase lihora tse tharo ho isa ho tse 10. Haeba u sebelisa linaoa tse omisitsoeng, pheha ka tlaase ho lihora tse 10 kapa ho fihlela linaoa li le bonolo.
- Sebeletsa ka boeona kapa ka salate e tala.
- Lihlahisoa li etsa lijo tsa motšehare haholo, li loketse ho ea mosebetsing le ho tsosolosa ka microwave.
- Lefisi la Leftover le ka ba leqhoa 'me la boloka likhoeli.
- E etsa likarolo tse 12 tsa hoo e batlang e le senoelo se seng le se seng.
Litlhahiso
- Ke rata tatso e matla le e rarahaneng ea phofo ea cumin e ncha bakeng sa diresepe tsa ka. Reka peō e feletseng ea makofi (e atisang ho fumanoa karolong ea lijo tsa Sepanishe ea marakeng, kapa lijong tsa Maindia). Noa lero le lenyenyane le ho chesa peo ho fihlela e sootho. Ebe o sila ka spice grinder kapa ka pestle. Ke rekile grinder ea motlakase eo ke e sebelisang bakeng sa morero ona feela.
- O ka qobella setsi sena hore se thabele hamorao. Felisa ka likarolo tse 1 tsa likotlolo bakeng sa ho phomola habonolo ka microwave.