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Ингредиенты
- 12 x Corn Tortillas
- 1 x Onion minced
- 10 ounce chicken Stock or possibly any stock
- 3 x cloves garlic crushed
- 1/2 tsp Cayenne pepper
- 1/2 tsp Grnd cumin
- 1/2 tsp Chili pwdr
- 2 lb Cooked black beans or possibly 3 (14 ounce each) cans kidney beans liquid removed beans liquid removed
- 15 ounce Tomato sauce flavoured with healthy pinch cayenne and healthy pinch cumin
- 8 ounce mozzarella cheese finely shredded
- 6 Tbsp. Parmesan cheese Minced fresh coriander Lime wedges
Инструкции
- 1. Pre-heat oven to 300 degrees F, 150 degrees C, gas mark
- 2.
- 2. Bake the tortillas directly on the oven shelf for 15 to 20 min, turning once till crisp right through. They will break with a clean snap. Break into coarse pcs and set aside.
- 3. Spread onion pcs out in a heavy frying pan. Cook over moderate heat without stirring till the onions are sizzling and beginning to stickto the pan. Stir in the stock and let it bubble up, stirring up the browned deposits in the pan as it bubbles. Stir in the garlic and the spices. Turn the heat down and simmer, stirring frequently till the mix is thick, not at all soupy, and the onions and spices are frying in their own juices. Do not rush this step. It is essential which the spices shouldn't have a harsh raw taste.
- 4. Stir in the black beans and heat gently. Mash roughly while still inthe pan, with a potato masher. You want a rough lumpy mix, not a smooth puree. Set aside.
- 5. In a gratin dish spread a layer of a third of the tortilla pcs.
- Spread a layer of the black beans over the tortillas and spread a third ofthe tomato sauce over the black beans. Sprinkle with one third of the cheeses. Repeat this, ending with a layer of the beans, sauce and cheeses.
- 6. Bake for 30 min covered. Uncover, and bake for 5 - 10 min more. Serve garnished with lime wedges.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 223g | |
| Recipe makes 8 servings | |
| Calories 561 | |
| Calories from Fat 82 | 15% |
| Total Fat 9.3g | 12% |
| Saturated Fat 4.31g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 19mg | 6% |
| Sodium 284mg | 12% |
| Potassium 1824mg | 52% |
| Total Carbs 86.51g | 23% |
| Dietary Fiber 19.5g | 65% |
| Sugars 3.42g | 2% |
| Protein 35.53g | 57% |
