Nwa ogwu a na-eme nri abalị magburu onwe ya na mgbede oyi ma ọ bụ n'oge mgbede, ma ị gaghị echere ihu igwe oyi iji nweta ya. Mee ya oge ọ bụla n'afọ. E wezụga nnukwu ekpomeekpo, stew bụ nkwadebe ngwa ngwa, ọ na-esi nri n'ime minit 25.
Ọkpụkpụ anụ ma ọ bụ ihe nro anụ ọkụ na-agbaghị agbawa bụ protein na stew tinyere agwa. Tomato, garlic, eyịm, ose jalapeno, ọka ụfọdụ na-enyekwa agba na ekpomeekpo. Enweghi ike ịkwado ihe ndị e ji egbochi gị. Maka ụcha agba na udidi na-agba mbọ na-acha ọcha agwa na nwa agwa ma ọ bụ obere agwa uhie. Ma ọ bụ jiri zesty chili-etinye ya tomato ma ọ bụ tomato na-esi ọkụ na-efere na efere kama ịtọ tomato.
Enwere onwe gị ịgbakwunye otu ma ọ bụ abụọ chopped bell-na-acha uhie uhie, akwụkwọ ndụ akwụkwọ ndụ, na odo-na skillet mgbe ị gbakwunye ọkụkọ. Ọ bụrụ na ịchọrọ ka ọkụ dịkwuo na chi gị, jiri okpukpu abụọ jalapeno ma ọ bụ gbakwunye ihe dị ka 1/4 na 1/2 teaspoon nke ahịhịa na-acha uhie uhie uhie na pinch nke ose cayenne.
Na-efe stew na ọka bred ọhụrụ na salad dị mfe maka nri na-atọ ụtọ ma dị mfe ezinụlọ.
Ihe Ị Ga-achọ
- 1 mbadamba akpụkpọ anụ ọkpụkpụ na-enweghị anụ ọkpụkpụ (ma ọ bụ anụ ọkụkọ ọkụkọ)
- 2 eyịm (banyere 2 iko chopped)
- 2 tablespoons mmanụ oliv
- 4 nnukwu garlic cloves (minced)
- 1 nnukwu jalapeno ose (mkpụrụ osisi, chopped chopped)
- 1 teaspoon ala
- coriander
- 2 teaspoons ala cumin
- 2 (14.5-ounce) nwere ike ịkụ tomato na ihe ọṅụṅụ
- 2 (16-ounce) ike Great Northern beans (dọrọ ma kpochaa)
- 1 wayo (ọkara)
- 2 iko oyi kpọnwụrụ ọka kernels (thawed)
- Nnu na ohuru ogwu (ka o rie)
- Garnish: 1/2 cup cream cream
- Garnish: 1/4 cup finely chopped red onion
- Garnish: 2 tablespoons chopped cilantro
- Nhọrọ nke Garnish: Shredded cheese cheese, Monterey Jack, ma ọ bụ ngwakọta Mexico
Otu esi eme ya
- Kpochaa ọkụkọ ọkụ ma bee ya n'ime cubes. Wepụ ya.
- Bee eyịm ma gbanye ha.
- Kpoo mmanu mmanu n'osisi ozo na-adighi ihe ozo di elu-oke oku. Mgbe mmanụ oliv na-ekpo ọkụ ma na-egbuke egbuke, gbakwunye yabasị chopped na garlic; gbanye ihe dị ka nkeji 3 ruo 4, ma ọ bụ ruo mgbe yabasị ga-agba aja aja.
- Tinye chicken cubed na yabasị na esi nri maka ihe dịka 4 ruo 6 nkeji, ma ọ bụ ruo mgbe ejighị ya na-acha ọkụ ọkụ n'akụkụ niile, na-akpali ugboro ugboro. A gbakwunye chopped jalapeno, coriander, cumin, tomato diced, na agwa.
- Belata okpomọkụ ka ọ dị ala na simmer ihe dị ka nkeji 5
- Ihe ọṅụṅụ na-esi ísì ụtọ ma tinye ya na stew tinyere kernels ọka.
- Nri na oge na nnu na ose, dị ka ọ dị mkpa.
- Esi nri maka minit 5 ruo 10, na-akpali akpali mgbe ụfọdụ.
- Na-eje ozi chili chicken na ude mmiri, na-acha uhie uhie uhie na chopped cilantro.
- Ọ bụrụ na achọrọ, dozie ya na chiiz shredded.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1491 |
| Ọnụba abụba | 57 g |
| Abụba buru ibu | 34 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 112 mg |
| Sodium | 240 mg |
| Carbohydrates | 169 g |
| Fri nri | 53 g |
| Protein | 87 g |