A na-esite ya ọkụ ọkụ a ma ọ bụrụ na ọ na-agbawa nkịtị na-eme ka efere na-esi ísì ụtọ nke zuru okè n'onwe ya maọbụ jiri ya mee ihe maka tacos, burritos, tamales ma ọ bụ enchiladas.
Ihe Ị Ga-achọ
- 1 pasent nke mmanụ esi nri
- 4 abaghị uru,
- agwọ ma ọ bụ apata ụkwụ anụ ahụ
- 1/4 iko ntụ ọka
- 1 tablespoon
- ala cumin
- 3 tablespoons chile ntụ ntụ
- 2 tablespoon nke ore ore
- 1 teaspoon garlic ntụ ntụ
- 1 teaspoon nnu
- 2 Iberibe nri isii nke isii na-acha ahịhịa ndụ chiles *
- 15 onu nwere ike
- tomato diced
- 1 yabasị
- 1 cup mmiri ma ọ bụ ọkụkọ efere
Otu esi eme ya
- Kpoo nnukwu ihe oriri ma ọ bụ ite nke ọkara-nnukwu okpomọkụ ma gbakwunye mmanụ mmanụ. Gbano ya gburugburu ka ị kpaa ala nke pan ma ọ bụ ite.
- Wụsa ntụ ọka ahụ n'ọtụtụ ọkụkọ ma gụchaa ya n'elu.
- Jiri nlezianya tinye ebe ọkụkọ ahụ n'otu oge n'ime ọkụ na-ekpo ọkụ ma hapụ ya ka ọ gbanye nkeji 2 ruo 3 na n'akụkụ ọ bụla ma ọ bụ ruo mgbe ọ na-acha nchara. Echiche ahụ abụghị iji sie ya nri, kama iji chọpụta n'èzí ka ọ bụrụ akara n'ime mmiri.
- Debe ọkụkọ na ngwa ngwa .
- Otu n'otu oge, fesa ya na ala cumin, chile ntụ ntụ, oregano, garlic, na nnu.
- Gbakwunye akpa nke chopped green chiles, na ike tomato. Ị nwere ike wunye ha nri n'elu ọkụkọ.
- Bee yabasị, ma gbanye ya n'ime 1/4 iberibe ma ọ bụ karịa. Tinye ihe ndị ahụ.
- Wunye mmiri ma ọ bụ ọkụkọ ọkụkọ na ala nke crockpot, ọ ga-abịa ma ọ dịkarịa ala otu anụ ọhịa ma ọ bụ otú ahụ na ala nke crockpot. Ịchọghị mmiri mmiri ka ọ bịa elu, ma ọ bụ na ọ ga-abụ anụ.
- Nri na ala maka awa 7 ruo 8. Mgbe oge ahụ ruru, ọkụkọ ahụ kwesịrị ịdị nro ma daa ngwa ngwa. A ga-enwe mmiri ọ bụla dị na ala nke pan ahụ ma ihe fọdụrụ kwesịrị ịbụ nke na-anọgidesi ike.
- Jiri akwa ma ọ bụ teaspoon slotted iji wepu ọkụkọ si crockpot.
- Tinye ya na efere efere na n'elu na chiles na ngwakọta tomato.
- Jiri ya na nchịkọta nke tortillas na-egbu ọkụ na ihe ndị dị ka chopped yabasị, chopped cilantro epupụta, na ihe ọkụkụ na-ekpo ọkụ.
* Green Chiles - Ị nwere ike iji ọhụrụ green chiles ma ọ bụrụ na-amasị gị. Ghaa nnukwu akwụkwọ ndụ akwụkwọ ndụ (ma ọ bụ obere obere / ọkara) n'elu ọkụ ọkụ ma ọ bụ n'okpuru broiler ruo mgbe akpụkpọ ahụ dị oji. Mee ka ọ dị jụụ wee kpochapụ akpụkpọ ahụ. Bee osisi ahụ ma mepee chile ma kpochapụ ma tụfuo mkpụrụ osisi na agba ọcha.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 630 |
| Ọnụba abụba | 34 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 190 mg |
| Sodium | 473 mg |
| Carbohydrates | 15 g |
| Fri nri | 3 g |
| Protein | 62 g |