Black Bean Bean, Cheese, na Tortilla Casserole dị ngwa ma dịrị mfe ịtụkọta ọnụ, ma ọ na-eme ka nnukwu ekpomeekpo. Ọ dị mma maka ehihie na abalị, ma ị nwere ike ịchọta na ị na-achọ ịdị mma nkasi obi ya ọbụlagodi mgbe ị nwere oge iji chekwaa nri nri oge nri.
Ihe Ị Ga-achọ
- Maka Casserole:
- 2 tablespoons extra virgin olive oil (gbakwunyere mmezi maka drizzling)
- 1 ọkara yabasị (trimmed, peeled, na chopped)
- 3 nnukwu cloves garlic (peeled, kụri, na chopped finely)
- 3 scallions (sliced, ọcha na ìhè green akụkụ nanị)
- 1 teaspoon cumin
- 2 beans black beans (15 ounces ọ bụla, drained na rinsed)
- 1 cup tomato ihendori
- 1/4 iko salsa tomato (dị nwayọọ, ọkara, ma ọ bụ na-ekpo ọkụ, dabere na mmasị)
- 12 tortillas ọka (adụ)
- 1 1/2 iko cheddar cheese (shredded)
- 1/2 cup mozzarella cheese (shredded)
Otu esi eme ya
1. Ghaa na oven ruo 400 Celsius. Mmanụ a na-esi nri 9 ma ọ bụ 10 "ma wepụ ya.
2. Kpoo mmanụ oliv mmanụ ma ọ bụ nnukwu ihe nkedo dị elu, nke dị elu, dị elu. Tinye yabasị na saute ruo mgbe juu na translucent, ihe dị ka minit 5 ruo 8. Tinye garlic, scallions, na cumin, ma gbanye ihe dị ka nkeji ọzọ, maọbụ ruo mgbe o siri ike. Nwuo na nwa agwa, tomato ihendori, na salsa, belata okpomọkụ, ma kpoo, na-akpali ugboro ugboro, maka ihe dị ka nkeji 5.
Wepụ ya na okpomọkụ.
3. Na-ekpuchi ala nke efere eghe na 4 tortillas, na-ekpuchi ma ọ bụ na-eme ka ọ dabara ma ọ bụrụ na ọ dị mkpa (ọ bụrụ na ị na-eji ngwa nri anọ ma ọ bụ oblong, ị ga-achọ ịkpụ otu tortillas na ọkara iji nweta mma; echegbula onwe gị ma ọ bụrụ na tortilla adịghị ekpuchi efere dum.)
4. Na-ezukọta ndị na-aṅụ sịga n'otu obere efere. Ghichaa tortilla ahụ na 1/3 nke chiiz. Top na 1/2 nke ngwakọta tomato-bean, na-ehicha elu ya na spatula. Nhazi 4 ọzọ tortillas n'elu agwa, n'elu na 1/3 nke chiiz, na ndị ọzọ nke agwa. Bulie elu ahụ na ihe ndị ọzọ na tortillas. Ghichaa ozo nke ozo nke ozo, jiri mmanu mmanu di ntakiri tinye ya, wee mechie, kpuchie, maka nkeji iri abuo. Wepu foil ma mee maka nkeji 10 ruo 15, ma ọ bụ ruo mgbe ọlaedo na bubbly. Wepu ya na oven ma kwe ka ihe oriri ahụ zuru ike maka nkeji ise tupu ị na-eje ozi. Top dị ka achọrọ na guacamole, salsa, cream cream, na ihe dị ọkụ. Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 973 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 14 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 66 mg |
| Sodium | 499 mg |
| Carbohydrates | 128 g |
| Fri nri | 32 g |
| Protein | 52 g |