Abincin ganyayyaki na Mexican Casserole Tare da Beans

Wani lokuta na Mexican a wani lokaci ana kiransa fashi na tortilla, ko kuma casserole na tortilla ne kawai 'yan Mexican sinadaran sun ratsa a tsakanin tortillas (kamar yadda ake lasagna) sannan a dafa a cikin tanda. Sauti mai kyau? Karanta a!

Wannan abincin na Mexican casserole mai cin ganyayyaki shine daya kayan cin nama mai cin ganyayyaki wanda yake da cikakke ga wajan yau da kullum. Zaka iya samun wannan cin ganyayyaki maras nama na enchilada ya yi kwasfa a cikin tanda a cikin 'yan mintoci kaɗan. Kada a yaudare ku ta hanyar daftarin jerin abubuwa. Duk abin da kuke buƙatar ku yi shi ne ya sa wasu 'yan hatsi a cikin wani katako ko yin burodi, ya rufe shi da wake (da wasu sautsed veggies) da cuku, kuma maimaita, kamar yin lasagna. Dukkan garkuwa duk suna da zaɓi.

Abincin kirki mai sauki na Mexica da dukan iyalin za su ji daɗin, kuma, saboda wannan girke-girke yana sa quite a bit, zaka iya shirya akan ciwon abubuwan da ba su da kyau.

Abin girke-girke shine ladabi na Bush's® wake.

Abin da Kayi Bukatar

• 2 kofuna waɗanda yankakken albasa, sabo ne ko daskararre
• 1 1/2 kofuna waɗanda yankakken barkono ja, sabo ne ko kuma daskararre
• 2
• tafarnuwa cloves , minced
• 3/4 kofin salsa
• 2 teaspoons ƙasa cumin
• 2 15.8 gwangwani gwangwani da wake-wake, ya zube
• 12 6 inch inch tortillas
• 2 kofuna waɗanda Monterey Jack da Cheddar gauraye cuku shredded
• 3
• yankakken tumatir (zaɓi)
• 1/2 kofin kirim mai tsami (na zaɓi)
• 1/2 kofin sliced ​​'ya'yan zaituni (na zaɓi)

Yadda za a yi shi

1. Preheat tanda zuwa 350 F.
2. Hada albasa barkono, tafarnuwa, salsa, cumin da wake baki a cikin manyan skillet kuma ya kawo su da zafi a matsakaici. Cook, sau da yawa yana motsawa don minti 3.
3. Shirya 6 tortillas a kasa na 9 "x 13" yin burodi tasa mai da su kamar yadda ya cancanta. Yada rabin rawanin wake a kan tortillas kuma yayyafa da rabin cuku. Yi maimaita tsari tare da ci gaba da cin zarafi, cakuda wake, da cuku.

1. Rufe murfin tare da tsare da kuma gasa mintina 15. Yi amfani da hankali don cire dumi.
2. Ado da tumatir, kirim mai tsami, da zaituni.

Bayanin abinci mai gina jiki ta hanyar yin amfani da: (ban da zafin jiki na zahiri)

Calories: 605
Fat: 11.5 grams
Fiber: 21,4 grams
Cholesterol: 25 MG
Protein: 34.9 grams
Vitamin A: 24%
Vitamin C: 51%
Calcium: 40%
Iron: 39%

Idan kana son wannan girke-girke mai sauƙin Mexican casserole, gungura zuwa ƙasa don karin kayan girbi maras nama maras nama don gwadawa.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	595
Total Fat	21 g
Fat Fat	11 g
Fat maras nauyi	6 g
Cholesterol	55 MG
Sodium	530 MG
Carbohydrates	72 g
Fiber na abinci	20 g
Protein	33 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)