Tani waxay ka dhigan tahay Black Bean, Cheese, iyo Tortilla Casserole waa mid deg deg ah oo si sahlan loo wada tuuro, laakiin waxay ku jirtaa dhadhan weyn. Waxaa haboon in habeenkii mashquul ah laakinse waxaa laga yaabaa in aad adigu dareentid naftaada xishmeynta raaxada xitaa markaad heshid waqti aad udheeraato udiyaar garowgiis si aad u wanaagsan.
Waxa aad u Baahantahay
- Casserole:
- 2 qaado qaado saliid saytuun ah oo bikrad ah oo dheeraad ah (oo lagu daro dheeraad ah ee miirista)
- 1 basal dhexdhexaad ah (jarjaran, diiray, iyo la jarjarey)
- 3 xabo oo waaweyn oo la jarjaray (diiray, la burburiyey, iyo jar jartey)
- 3 scallions (cutubyo, cagaaran iyo kuwa cagaaran oo kaliya)
- 1 qaado shumac
- 2 qasacad digirta madow (15 wiqiyadood kasta, miiray oo la rusheeyey)
- 1 koob suugo yaanyo ah
- 1/4 koob oo salsa ah (yaryar, dhexdhexaad ah, ama kulul, iyadoo ku xiran mudnaanta)
- 12 jir tortillas ah (jilicsan)
- 1 1 koob oo caleenta cheddar ah (shredded)
- 1/2 cup mozzarella cheese (shredded)
Sida loo sameeyo
1. Foorno ku shub ilaa 400 ° F. Saliid a 9 ama 10 "saxanka saxanka ah" iyo saxaarada.
2. Saliid saytuun ah oo saliid ah oo shiilan ah ama hareeraha qotodheer, oo aad u sarreeya kuleyl dhexdhexaad ah. Ku dar basasha iyo suugada ilaa jilicsanaan iyo dhexdhexaad ah, qiyaastii 5 ilaa 8 daqiiqo. Ku dar toonta, muraayada, iyo sharoobada, iyo qandhicir ku saabsan daqiiqad dheeraad ah, ama ilaa kareysa. Walaaq digirta madow, Suugo yaanyo, iyo salsa, hoos u dhig kuleylkaaga, kariimana, kareyso inta badan, ilaa 5 daqiiqo.
Ka saar kuleylka.
3. Daboolka hoose ee saxanka dubista leh 4 xabo, iskuduub ama jarjar si aad ugu haboonaato haddii loo baahdo (haddii aad isticmaaleysid saxarad leydiin ah ama saxan ah), waxaa laga yaabaa inaad rabto inaad gooyso laba ka mid ah tortillas kala badh si aad u hesho taam; ma walwal haddii tortilladu aysan daboolin saxanka oo dhan.)
4. Ku rid caanaha si wada jir ah baaquli yar. Daadinta tortillada leh 1/3 of farmaajada. Iskujirta 1/2 ee isku-dar ah yaanyo-likaan, lafdhabarta sare ee spatula. Diyaari afar jeer tortillas ah oo ka badan digirta, ugu sarreysa 1/3 of farmaajada, iyo inta kale ee digirta. Iska ilaali dhareerka inta kale ee tortillas ah. Isku kari si siman oo jiiska ah, qallajin leh saliid saynis ah oo yar, iyo dubi, daboolay, ilaa 20 daqiiqo. Ka saar sharoobada iyo dubi 10 ilaa 15 daqiiqo dheeraad ah, ama ilaa dahab iyo bubble. Ka saar foornada oo u oggolow qafiska inuu ku nasto 5 daqiiqo kahor inta u adeega. Sare sida la rabo guacamole, salsa, labeen dhanaan, iyo suugo kulul. Ku raaxeyso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 973 |
| Total Fat | 30 g |
| Fatuurad la ruxay | 14 g |
| Fat | 10 g |
| Kolestarool | 66 mg |
| Sodium | 499 mg |
| Carbohydrateska | 128 g |
| Fiber diirran | 32 g |
| Protein | 52 g |