Izvi zvakanyorova Black Bean, Cheese, uye Tortilla Casserole zvinokurumidza uye zviri nyore kukanda pamwe chete, asi inotakura hukuru hwakawanda. Izvo zvakanaka kuti ugare hwakabatikana usiku, asi unogona kungozviwana uchishuva kunaka kwahwo kunonyaradza kunyange kana iwe uine nguva yekuzvidzivirira pakudya kwekudya kwekudya.
Zvamunoda
- For the Casserole:
- 2 tablespoons zvakare mhandara yemafuta emuorivhi (kunyanya kuwedzerwa kunyura)
- 1 mashizha eiii (yakarongedzwa, yakarodzwa, uye yakasarudzwa)
- 3 makuru clove garlic (yakasvibiswa, yakasvibiswa, uye yakagurwa zvakanaka)
- 3 makwande (akachekwa, akachena uye akajeka zvikamu zvinomera chete)
- 1 teaspoon cumin
- 2 makane madhishi mashizha (15 ounces imwe neimwe, yakonzerwa uye yakashambidzwa)
- 1 cup mukate muto
- 1/4 mukombe tomato salsa (zvinyoro, zviduku, kana kuti zvinopisa, zvichienderana nezvinodiwa)
- 12 chimedu tortillas (soft)
- 1 1/2 makapu cheddar cheese (shredded)
- 1/2 mukombe mozzarella cheese (shredded)
Nzira Yokuita Izvo
1. Preheat oven kusvika 400 ° F. Mafuta ane 9 kana 10 "casserole dish".
2. Uchishambidza mafuta emaorivhi pane chefu panji kana guru, yakadzika skillet yakaiswa pamusoro pepakati-yakanyanya kupisa. Wedzerai onion uye shandisai kusvikira zvinyorova uye zvisingatauriki, maminitsi mashanu kusvika ku8. Wedzera kariki, marashi, uye kumini, uye shandisa maminitsi akawanda, kana kusvika kunhuwirira. Funga muhwanda nyemba, tomato muto, uye salsa, kudzikisa kupisa, uye kumira, kusveta kakawanda, kwemaminitsi mashanu.
Bvisa kubva pakupisa.
3. Dzadza pasi pasi rebibi kubika ne 4 tortillas, kuvhara kana kucheka kuti uwirirane kana zvichidikanwa (kana uri kushandisa doro rekwanguru kana kuti yakarembera, iwe ungada kucheka mabhiriji maviri muhafu kuti uwane zvakanakisisa; 't funganya kana tortillas isingafukidze ndiro yose.)
4. Isai mazai pamwe chete mumudziyo muduku. Fukidza tortillas ne 1/3 ye cheese. Pamusoro ne 1/2 yemusanganisi webhatata-bhinzi, kunyorera kumusoro ne spatula. Saronga 4 mamwe maruva machena pamusoro pehairi, kumusoro ne 1/3 chechizi, uye imwe yose yehairi. Pamusoro pe casserole pamwe chete nemamwe maruva. Nyora pamwe chete nemamwe ose echesi, gonhedza nemafuta mashoma emuorivhi, uye gadzira, yakavharwa, kwemaminitsi makumi maviri. Bvisai chidimbu uye gadzirai maminitsi gumi kusvika gumi nemashanu, kana kusvika kusvika yegoridhe uye bundu. Bvisa kubva muchoto uye bvumira casserole kuti igare kwemaminitsi mashanu vasati vashumira. Pamusoro sezvakada ne guacamole, salsa, sour cream, uye hot sauce. Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 973 |
| Total Fat | 30 g |
| Saturated Fat | 14 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 66 mg |
| Sodium | 499 mg |
| Carbohydrates | 128 g |
| Dietary Fiber | 32 g |
| Protein | 52 g |