• 1 tbsp ya mafurha ya mutlhwari ya extra virgin
• 1 anyanisi leyintsongo yo tshwuka leyi tsemiweke hi swiphemu
• 1 wa phepha ro tshwuka leri nga na ti- cored na ku tsemiwa
• 1 wa phepha ra poblano kumbe ra rihlaza bell pepper cored and diced
• 1 tsp ya garlic powder
• 1 tsp ya cumin leyi gayeriweke
• 1 tsp ya oregano leyi omisiweke
• 3/4 tsp ya kosher munyu
• 1/4 wa tsp ya phepha ra ntima leri gayeriweke
• 20 oz ya sauce yo tshwuka ya enchilada
• 3 wa tikhapu leti swekiweke crockpot leyi tsemiweke huku ya le Mexico
• 1 15 -ounce yinga low sodium black beans kumbe low sodium pinto beans leyi hlantswiweke no humesiwa
• 1/2 cup 2% kumbe whole plain yogurt ya Greek unga tirhisi fat free kutani yinga curdle
• 6 ti tortillas ta mavele leti tsemiweke ti va tikotara
• 1 khapu ya chizi leyi tsemiweke ku fana na sharp cheddar kumbe cheddar jack, Mexican cheese blend, Monterey Jack, kumbe pepper jack, leyi avaneke
• Ku phamela: ma-avocado lama tsemiweke hi ti-diced jalapeno , cilantro yo basa leyi tsemiweke, yoghurt yo engetela ya Xigriki kumbe khirimi yo tshwuka

Vekela ti-rack eka xiphemu xa vunharhu xa le henhla na le xikarhi ka oveni ya wena ivi u hisa oveni ku ya eka 425 degrees F. Hisisa mafurha eka oven leyikulu- skillet leyi hlayisekeke eka ndzilo wa le xikarhi. Loko mafurha ya hisa, chela anyanisi, bell pepper, poblano pepper, garlic powder, cumin, munyu na black pepper. Sauté kufikela loko miroho yiva buraweni naswona yisungula ku olova, kwalomu ka 6 wa timinete.

Susa skillet eka ndzilo kutani u hundzisela nkatsakanyo eka xibya lexikulu xo hlanganisa. Hlayisa xigwitsirisi xi ri evokweni. Engeta enchilada sauce, huku na tinyawa kutani u hlanganisa leswaku swi hlangana. Hlanganisa yoghurt ya Xigriki. Pfuxeta ti tortilla quarters na 1/4 wa khapu ya cheese. Spoon nkatsakanyo wu tlhelela eka skillet leyi fanaka. Fafazela cheese leyi saleke ehenhla.

Thundzisela skillet eka oven, u yi veka eka rack ya vunharhu yale henhla, kutani u baka kufikela loko cheese yi hisa naswona yi bubbling, 10 wa timinete. Loko u switsakela, cinca oven ku broil u broil kuringana minete kumbe timbirhi kuva ehenhla ka cheese yiva brown (unga fambi kutiyisisa leswaku cheese ayi hisi). Susa eka oven (tivonela, xikhomela xa skillet xita hisa!). Yi tshike yi wisa timinete nyana, kutani u phamela yi hisa na ti toppings leti lavekaka.