Ọkụ dị ọkụkọ a dị mfe idozi na ime ya, na-eme ka ọ bụrụ nnukwu nri maka ụbọchị ọrụ. Enweghị onwe gị iji ọkụkọ na-ehichapụ iji mee nkwadebe ọbụna mfe.
Ihe Ị Ga-achọ
- 3 pasent olive mmanụ
- 1 cup yabasị (sliced)
- 1 nnukwu clove garlic (minced)
- 1 tablespoon chili ntụ ntụ
- 1 teaspoon cumin
- 1/4 teaspoon ose
- 1 ike / 14 1/2 tomato ounces (diced)
- 6 tortillas ọka (6-anụ ọhịa)
- 1/2 iko nri ihe oriri (ihe ma ọ bụ obere ka ọ dị mkpa iji frying)
- 1/2 iko ude uto
- 2 iko na Mexico (cheese shredded or Monterey Jack)
- 2 iko ọkụkọ (esie ya, shredded)
- 6 greenles green (mkpọ, dum, bee na ọkara ogologo)
Otu esi eme ya
- Okpomọkụ 1 tablespoon mmanụ olive na nnukwu skillet n'elu ọkara-elu okpomọkụ. Tinye yabasị, garlic, chili ntụ ntụ, cumin, na ose; esi nri, na-emegharị ugboro ugboro, maka nkeji ise.
- Tinye yabasị nke yabasị n'ime akpa na-acha ọcha; tinye tomato. Gwakọta ruo mgbe ị ga-eji ire ụtọ.
- Gbakwunye 2 tablespoons nke mmanụ olive na skillet n'elu ọkara-elu okpomọkụ. Na-agbanye n'ime tomato ngwakọta. Kuki, na-emegharị mgbe nile ruo mgbe esi nri esi nri ma na-eto eto, ihe dịka 5 ruo 7 nkeji. Nyefee ihe oriri na nnukwu efere; ewepụta.
- Wepụ skillet ọcha. Wunye mmanụ ihe oriri n'ime skillet, ruo omimi nke ihe dị ka elekere 1/4. Okpomọkụ na-ajụ-elu okpomọkụ; nri tortilla, otu n'otu oge, nanị sekọnd ole na ole na n'akụkụ ọ bụla. Gbanyee tortillas na akwa akwa akwa iji igbapu.
- 2 tortillas na -acha efere 2-quart. Doo na ihe dị ka otu ụzọ n'ụzọ anọ nke ihendori, otu ụzọ n'ụzọ anọ nke ude mmiri uto, otu ụzọ n'ụzọ anọ nke chiiz shredded, na 1 iko ọkụkọ. Dina 6 mpekere nri na ọkụkọ. Top na 2 ọzọ tortillas. Tinyegharịa iji mee ka ntụpọ ọzọ. N'elu ya na ihe na-eme ka tortillas, ihendori, ude mmiri, na cheese.
- Na-ekpuchi ihe nkedo na ose ma na-akpọọ nkụ na 350 F maka ihe dị ka minit 30.
- Cool ọkụkọ tortilla casserole obere tupu na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1174 |
| Ọnụba abụba | 83 g |
| Abụba buru ibu | 24 g |
| Abụba na-enweghị ntụpọ | 42 g |
| Cholesterol | 180 mg |
| Sodium | 878 mg |
| Carbohydrates | 53 g |
| Fri nri | 9 g |
| Protein | 58 g |