Akwukwo anu ohia na umu oji na-eri nri di mfe. A na-eji ehi na agwa mee ihe na kporo ntụ, tomato, na galik, tinyere eyịm na akwụkwọ. Na-efe efere a na osikapa ma ọ bụ quinoa. Enwere ike iji nsị ala mee ihe n 'uzommeputa maka ngwakọta beaner beaner.
Enweghi ike igbanye okpomọkụ ahụ na tablespoons ole na ole nke mpempe akwụkwọ jalapeno ma ọ bụ ose a na-egwupụta. Ngwunye nke cumin ga-agbakwunye na ekpomeekpo ahụ.
Ihe Ị Ga-achọ
- 2 esi nri tablespoons
- 1/2 paụnd ọzọ na-agbanye ala ehi ma ọ bụ na-eto eto
- 1 cup chopped eyịm
- 1 cup chopped garlic beech
- 2 cloves garlic, minced
- 1 tablespoon ihe ọṅụṅụ lemon
- 1 tablespoon njikere mọstad
- 1 teaspoon chili ntụ ntụ
- 2 tablespoons soy ihendori
- Dash cayenne ose
- 1 cup tomato ihendori
- 2 iko esi ya ma ọ bụ mkpọ
- nwa agwa , rinsed na drained
- Kosher nnu na ohuru n'ala oji oji, ka o rie
- 3 iko esiri osikapa
- Nhọrọ: cilantro, nke a kụrụ ọhụrụ
- Nhọrọ: ube oyibo, sliced
- Nhọrọ: tomato, sliced
Otu esi eme ya
- Kpoo mmanụ ihe oriri na nnukwu skillet n'elu okpomọkụ. Tinye nnu ala na eyịm na esi nri, na-emegharị ugboro ugboro ruo mgbe anụ nsị ahụ adịkwaghị pink. Gbakwunye osere na garlic ma na-aga n'ihu na-esi nri maka minit 2 ruo 3.
- Na obere efere jikọtara ihe ọṅụṅụ lemon, mọstad, chili ntụ ntụ , soy sauce, na ose cayenne na obere obere tomato ihendori; whisk ruo mgbe agwakọtara ya. Bido n'ime ihe oriri nke fọdụrụ na tomato ma gbakwunye ihe nchịkọta ihe oriri na nsị anụ n'ala skillet. Gbakwunye agwa agwa ma sie nri maka minit 20 ruo 30. Nri na oge ya na nnu na ohuru oji oji, dika o choro.
- Ghaa anu ohia ala na agwa ya na osikapa osi ocha. Ghichaa ya na cilantro ọhụrụ na ube oyibo ma obu tomato wedges, ma choro ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1148 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 51 mg |
| Sodium | 676 mg |
| Carbohydrates | 198 g |
| Fri nri | 26 g |
| Protein | 53 g |