Mexico Casserole anaghị eri anụ na-acha odo odo

A na-akpọkarị casserole Mexico na-akpọ tortilla casserole, ma ọ bụ tortilla casserole bụ ihe ole na ole Mexico na-anọ n'etiti tortilla (yiri nke a lasagna na-adabere) wee sie n'ime oven. Ụda ọma? Na-agụ na!

Nke a na-eri nri onye anaghị eri anụ Mexican casserole bụ otu efere onye anaghị eri anụ nke casserole zuru oke maka ehihie na abalị. Ị nwere ike inweta anụ anụ anaghị eri nri enchilada nke a na-eme ka ikpo ọkụ Mexico na oven n'ime nkeji ole na ole. Ekwela ka a ghọgbuo gị site na listi ihe dị ogologo. Ihe niile ị ga - eme bụ ịtọgbata obere tortilla na ọka ma ọ bụ ihe e ji esi nri, kpuchie ya na agwa (na ụfọdụ suteed veggies) na cheese, ma kwuo ya, dị ka ịmepụta lasagna. A na-ahọrọ ihe niile dị na ya.

Ezigbo nri sitere na Mexico na ezinụlọ dum ga-enwe obi ụtọ, nakwa, n'ihi na usoro nhazi a na-eme ka ọ dị ntakịrị, ị nwere ike ịhazi na enwere ihe ndị ọzọ.

Ntụziaka bụ n'ikike nke Bush's® Beans.

Ihe Ị Ga-achọ

• 2 iko chopped yabasị, ọhụrụ ma ọ bụ oyi kpọnwụrụ
• 1 1/2 iko chopped ose na-acha ọbara ọbara, ọhụrụ ma ọ bụ oyi
• 2
• garlic cloves , minced
• 3/4 iko salsa
• 2 teaspoons ala cumin
• 2 15.8 ihe oriri na-acha odo odo, bekee
• 12 tortillas nke anụ ọhịa isii
• 2 iko Monterey Jack na Cheddar ngwakọta chiiz shredded
• 3
• tomato chopped (nhọrọ)
• 1/2 cup utoojoo ude (nhọrọ)
• 1/2 iko sliced ​​osisi oliv (nhọrọ)

Otu esi eme ya

1. Preheat oven ka 350 F.
2. Gwakọta ose ose, galik, salsa, cumin na agwa bekee na nnukwu skillet ma mee ka ọ dị mfe. Cook, na-echegharị ugboro ugboro maka minit 3.
3. Dezie 6 tortillas na ala nke 9 "x 13" efere efere na-ekpuchi ha dịka ọ dị mkpa. Gbasaa ọkara nke nchịkọta bean na tortillas ma fesaa ya na ọkara cheese. Tinyegharịa usoro nhazi site na iji tortillas, ngwakọta bean, na cheese.

1. Na-ekpuchi efere na foil na akpọọ nkụ 15 nkeji. Jiri nlezianya wepu ihe na-ekpo ọkụ.
2. Na-eme nri na tomato, ude mmiri, na oliv.

Ihe oriri na-edozi ahụ site na-eje ozi: (ewepu nhọrọ ndị na - eme nhọrọ)

Calories: 605
Abụba: gram 11.5
Fiber: 21.4 grams
Cholesterol: 25 mg
Protein: 34.9 grams
Vitamin A: 24%
Vitamin C: 51%
Calcium: 40%
Ígwè: 39%

Ọ bụrụ na ịchọrọ ntụziaka a na-edozi ahụ Mexico dị mfe, gbadaa ala maka nri anụ anaghị eri anụ anaghị eri anụ na-agbalị.

Nutritional Guidelines (kwa na-eje ozi)
Calories	595
Ọnụba abụba	21 g
Abụba buru ibu	11 g
Abụba na-enweghị ntụpọ	6 g
Cholesterol	55 mg
Sodium	530 mg
Carbohydrates	72 g
Fri nri	20 g
Protein	33 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.