Kedu onye na-adịghị ahụ ezigbo onye anaghị eri anụ nwa obere ntụ ọka? E ji ya na-emekarị ihe oriri na-eri nri, nke a bụ ngwa ngwa ma dị mfe onye anaghị eri anụ nwa agwa chika uzommeputa nke ahụ zuru oke ọbụna novice chefs. Gwa ya-ọ bụ ihe nzuzu! Wepụ chiiz na ịhọrọ ude mmiri ude ma ọ bụrụ na ịchọrọ ya ka ọ bụrụ vegan na mmiri ara ehi.
Enwere ihe nfe? Chili zuru oke, ya mere chekwaa ụfọdụ n'ime ihe ndị ị ga-eji na-arụ ọrụ maka nri ehihie, ma ọ bụ, lelee ntuziaka a na ihe ị ga-eme na ịkụgha chili.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 2 (6 ruo 8 nke anụ ọhịa)
- Mkpụrụ ọka ọka (bee n'ime mkpịsị abụọ nke anụ ọhịa)
- 2 ọkara eyịm (chopped)
- 1 nnukwu ose na-acha uhie uhie (chopped)
- 4 cloves garlic (chopped)
- 1 (15 ounce) nwere ike ịgha mkpụrụ
- 2 tablespoons
- chili ntụ ntụ
- 1 1/2 teaspoons
- akpọrọ oregano
- 1 1/2 teaspoons ala cumin
- 1 / 4-1 / 2 teaspoon ose cayenne
- 1 (15 ounce) nwere ike na-acha odo odo (drained)
- 1 (16 ounce) nwere ike itinye ihe oriri
- Nnu na ose, nụrụ ụtọ
- Maka ije ozi:
- Nhọrọ: 1/4 iko cheese cheese Monterey Jack (ma ọ bụ cheese Jalapeno Jack)
- Nhọrọ: 2 eyịm green (chopped)
- Nhọrọ: 1/4 cup cream cream
- Nhọrọ: 2 tablespoons ọhụrụ cilantro (chopped)
Otu esi eme ya
- Mbụ, okpomọkụ ọkara mmanụ (otu tablespoon) na nnukwu saucepan karịrị ọkara-elu okpomọkụ. Tinye na tortillas na agba aja aja. Wepu ya na efere akwụkwọ ntanetị; ka igbapu. Akara tortilla a ga-ebute chi gị ma nye ya aka na-eme ka ọ bụrụ ihe na-adịghị mma.
- Ọzọ, kpoo mmanụ fọdụrụ (otu tablespoon) n'otu nnukwu saucepan. Tinye yabasị, ose ose, garlic, na ọka.
- Mgbe ahụ, gbasaa n'ime ntụ ọka chili, oregano, cumin na ose cayenne. Kwe ka nri maka nkeji anọ, na-emegharị mgbe mgbe.
- Ọzọ, tinye agwa na tomato ihendori. Oge na a bit nke nnu na ose nụrụ ụtọ. Kwe ka ikpo ọkụ na-ajụ-obere okpomọkụ maka nkeji 20.
- Na-ejere nwa bean ojii na ọka ọka ya nri na tortilla ibe, cheese, eyịm green, cream cream, and cilantro.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1030 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 16 mg |
| Sodium | 298 mg |
| Carbohydrates | 176 g |
| Fri nri | 26 g |
| Protein | 42 g |