ʻO kēiaʻeleʻele Bean Bean, Cheese, a me Tortilla Casserole he wikiwiki a he maʻalahi e huki pū, akā, hiki ke ho'āla i kahi mea nui. He mea kūpono ia no ka pō pō, akā e loaʻa paha iāʻoe ke makemake i ka maikaʻi e hoʻoluʻolu aiʻo ia i ka wā e loaʻa ai ka manawa e pale ai no ka pāʻinaʻai pāʻina.
Ka mea e pono ai
- No ka Casserole:
- 2 punetēpili puna wahine'apiʻa hou (me ka mea hou no ka pilozzling)
- 1 'ōlaku ka liʻiliʻi ('ānaiʻia, peeled, aʻokiʻoki)
- 3 ka nui o nā kepaule (ka'ōpala, ka'ōpala, a me ka'āpala liʻiliʻi)
- 3 pākani (kahiʻula, keʻokeʻo a me nā'āpana'āpana'ōmaʻomaʻo wale nō)
- 1 teaspoon cumin
- 2 pīʻeleʻeleʻeleʻele (15 mau'onike i kēlā me kēia, holoiʻia a holoiʻia)
- 1 ka'ōmole o ka'ōmato
- 1/4 ke kī o ke kōma maʻamau (haʻahaʻa, alakaʻi, a wela paha, e like me ka makemake)
- 12 mau'iliala palaoa (mālū)
- 1 1/2 kīʻaha cheddar kahi (kālaiʻia)
- 1/2 kahe lozzarella kapu (kālaiʻia)
Pehea e hana ai
1. E ho oho i ka umu i 400 ° F. H ÷ ai i ka pahu 9 a 10 "mńkola puna a waiho a kaawale.
2. E hoʻoulu i kaʻailaʻaila ma kahi pan a me ka pā nui, hohonu ka skillet i hoʻonohonohoʻia ma luna o ka mahana-wela kiʻekiʻe. E hoʻomoʻi i ka 'aʻiki a me ke kani a hiki i ka palupalu a me ka translucent, ma kahi o 5 a 8 mau minuke. E hoʻoulu i ke kālani, nā maʻi scallions, a me ke kumini, a me ke kani e pili ana i kahi minuke iki, a hiki i keʻala. E hoʻolālā i nā pīniʻeleʻele, ka'ōmaʻomaʻi, a me ka salsa, e hoʻohaʻahaʻa i ka wela, a hoʻomohala, e hoʻoulu pinepine, no 5 mau minuke.
Holoʻia mai ka wela.
3. E uhi i ka lalo o ka ipu tunu me 4 tortillas, e hoʻoulu aiʻole e huki i ke kūpono inā pono (ināʻoe e hoʻohana ana i kahi pāʻani'āpana, āpau paha, e makemakeʻoe eʻokiʻoki i nā'āpana tortilla ma kahi hapalua no ka loaʻaʻana o kahi maikaʻiʻoi aʻe; 'Aʻohe mea e hopohopo ai ināʻaʻole uhi ka tortilla i ka papa.)
4. E'ōwili pū i nā maile i loko o kekahi kīlaʻi. E kāpīpī i nā tortillas me ka 1/3 o ka chii. ʻO ka topena me ka 1/2 o ka paila-niho pīpī, e hoʻonoe i luna me kahi kiko. E hoʻomākaukau i 4 mau tortillas ma luna o nā pīni, i luna me ka 1/3 o ka chii, a me ke koena o nā pī. ʻO ke kiʻekiʻe o ka pahu me nā koena o nā tortillas. E kāpīpī i ke koena o ka lihi, e hoʻoulu me kaʻailaʻaila liʻiliʻi, a me kaʻai, e uhiʻia no 20 mau minuke. Wehe i ka pahu a hoʻomoʻa no ka 10 a 15 mau minuke aʻe, aiʻole a hiki i ke gula a me ka'ōmole. Laweʻia mai ka umu aeʻae i ka pahu e hoʻomaha no 5 mau minuke ma mua o ka lawelaweʻana. ʻO luna e like me ka guacamole, ka salsa, kaʻaila kawa, a me ka meaʻono wela. E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 973 |
| Ka nui o ka momona | 30 g |
| Ka momona | 14 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 66 mg |
| Sodium | 499 mg |
| Nā Carbohydrates | 128 g |
| Fiber Dietary | 32 g |
| Pāmua | 52 g |