Nke a crockpot burrito nnukwu efere uzommeputa mee na quinoa kama na-acha ọcha osikapa bụ ihe niile banyere garnishes. Pile na ude mmiri na-egbuke egbuke, eyịm green, hot sauce, na ube oyibo. Ọ bụ otu ite, otu efere nri nke zuru okè maka oriri ezinụlọ (ọ ga-adịrị ezigbo mma n'echi ya maka nri ehihie).
Ihe Ị Ga-achọ
- 1 paụnd boneless, akpụkpọ anụ ọkụkọ akpụkpọ anụ
- 1 iko efere ọkụkọ
- 1 14.5 ounce nwere ike diced / tomato tomato
- 1 yabasị, chopped
- 3 garlic cloves, chopped
- 2 teaspoons chili ntụ ntụ
- 1/2 teaspoon garlic ntụ ntụ
- ½ teaspoon coriander
- 1 cup quinoa, rinsed
- 1 ose ose, ose ma ọ bụ sliced
- 1 15-ounce nwere ike ịkwanye agwa ma ọ bụ agwa bekee, kpochapụrụ ma rinsed
- 2 iko grated cheddar cheese
Otu esi eme ya
- Na ngwa ngwa cooker, ikpokọta ọkụkọ, broth, tomato, yabasị, garlic, chili ntụ ntụ, garlic uzuzu, coriander, na nnu. Esi ọkụ ọkụ na elu 3 awa.
- Wepu ọkụkọ site na onye na-esi nri ngwa ngwa ma jiri ya na mma. Tinye ọkụkọ azụ na ngwa ngwa na-esi nri. Tinye quinoa, ose ose, na agwa. Kuki na obere awa 2 ọzọ.
- Wụpịa cheese chiri n'elu. Nọgide na-esi nri ruo mgbe chiiz gbazee.
- Ijere ọkụkọ a na quinoa burrito nnukwu efere na ọtụtụ garnishes: ude mmirimmiri, eyịm erimeri, ọkụ ihendori, na ube oyibo.
Quinoa
Quinoa akpọ "KEEN-wah" bụ mkpụrụ osisi na-abaghị uru (nke a na-akpọkarị ọka) nke etoliteworo ruo ọtụtụ puku afọ na South America. O nwere protein kachasị elu nke mkpụrụ osisi niile ma weere ya protein zuru oke.
Ụdị quinoa dịkarịsịrị ọcha. Otú ọ dị, ị ga-ahụkwa red, nwa ma ọ bụ na-ejikọta quinoa n'ahịa n'ụlọ ahịa. Maka ọtụtụ akụkụ, ọcha, nwa na-acha uhie uhie quinoa na-atọkwa otu ahụ, ọ bụ ezie na uhie na nwa quinoa nwere ike ịme ekpori elu dị ala ma chekwaa ya.
Tupu isi nri quinoa, a na-atụkarị aro na ị ga-asacha ya na mmiri. Otú ọ dị, ịsacha quinoa abụghị dị oke mkpa dịka i nwere ike iche. Ejirila ụdị quinoa e mebiri ma ọ bụ sachaa ya iji wepụ ihe mkpuchi ahụ na-adịghị njọ ma ọ bụ nke na-adịghị njọ (nke a na-akpọ saponin).
Ọ bụghị ikpochasị quinoa adịghị emerụ ahụ, ma quinoa nwere ike inwe ekpomeekpo ma ọ bụrụ na ọ bụghị rinsed. Iji kpochaa quinoa, gbanye ya gburugburu na nnukwu efere mmiri ma jiri mmiri na-agbanye mmiri, ma ọ bụ na-agba ọsọ na quinoa mgbe ọ dị na strainer.
Chicken Thighs ma ọ bụ Ọkụ?
O doro anya, ị nwere ike dochie ọkpụkpụ anụ na-enweghị nku, anụ ọkụkọ na-enweghị anụ ọ bụla n'ime uzomume a kama apata ụkwụ ya. Ma na-atụ anya ka anụ ahụ bụrụ onye na-esi ísì ụtọ, ọ na-adịkwa ụtọ karịa anụ anụ ahụ.
Otu ụzọ ị ga-esi merie akwara ọkụkọ ọkụkọ: gbanye ha nnu nnu / shuga / mmiri tupu ha esi nri.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 852 |
| Ọnụba abụba | 39 g |
| Abụba buru ibu | 19 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 144 mg |
| Sodium | 756 mg |
| Carbohydrates | 68 g |
| Fri nri | 17 g |
| Protein | 59 g |