Nwa m nwoke bụ Charlie bụ CRAZY banyere agwa bekee na osikapa. Na - maka nne ma ọ bụ nna - ihe na-atọ ụtọ mgbe nwatakịrị hụrụ otu efere nke dị mma, na-adịghị ọnụ ala, dị mfe ime, onye anaghị eri anụ, ngwa ngwa jikọta ya na ihe ndị na-edozi ahụ, ma mee ya na nnukwu batrị. Ma ọ ka mma mgbe ị na-eme ya otu ụbọchị ma ọ bụ abụọ ma ọ bụ atọ tupu oge. Enwere m uzommeputa maka nke a na mama m 100 akwụkwọ ọgụgụ akwụkwọ, nke m mere ọtụtụ ugboro, ma ebe a bụ ihe ọzọ m mere n'oge na-adịbeghị anya na kpọmkwem ihe m nwere. Ọ bụ usoro nhazi dị mma.
Ghichaa ya na ihe ole na ole na-eme ka ọ bụrụ ihe na-esi ísì ụtọ ma ọ bụ ihe ọṅụṅụ lemon, ihe na-ekpo ọkụ ọkụ, ụfọdụ chiiz shredded, a na-awụsa ya na sliced scallions, na a na-agba nke ude mmiri. Ihe ọ bụla ma ọ bụ ihe niile e kwuru na mbụ.
Mgbe ị reheat ya, ma ọ bụ akụkụ nke ya, ị nwere ike ịchọrọ itinyekwu mmiri ma ọ bụ akwukwo nri iji wepụ ya.
Maka nri nri onye anaghị eri anụ, jee ozi na Sesame Honey Quinoa na Carrot Salad na Avocado .
Maka ndị na-eri nri, mepee oriri na Citrus Basil Shrimp Kebabs , ma ọ bụ Barbacoa Beef Tacos, na Salad oge nile na osisi.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv (ma ọ bụ ihe oriri mmanụ)
- 1 nnukwu mkpụrụ osisi (red chocolate)
- 1 teaspoon garlic nke ọma
- 1 akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ (seeded na diced)
- 1 oroma (ma ọ bụ odo ma ọ bụ ọbara ọbara) mgbịrịgba ose (seeded na diced)
- 1 ore na-edozi ore
- 1 teaspoon cumin
- 1 teaspoon powdered ọcha ancho chili ntụ ntụ
- 1 (10-ounce) nwere ike enchilada nri
- 4 (15.5-ounce) ike nwa bean (drained na rinsed)
- 1 (14 ounce) nwere ike iberibe tomato
- Nnu nnu
- Dash freshly ground pepper
- Nhọrọ: ọkụ esi nri ma ọ bụ osikapa agba aja aja, cheese cheese (grated), wayo osisi, sliced scallions, utoojoo ude, ọkụ ihendori
Otu esi eme ya
1. Kpoo ite buru ibu na mmanu mmanu n'igwe. Gbakwunye eyịm, garlic, mgbịrịgba bell, ma sauté ruo mgbe akwụkwọ nri dị nro, ihe dị ka nkeji 5. Tinye oregano, cumin, na ntụ ọka chili, ma bido ruo mgbe ihe niile na-esi ísì ụtọ, ihe dị ka nkeji 1.
2. Gbakwunye sauye enchilada, agwa bekee, ata tomato, na nnu na ose. Simmer, kpuchie, maka nkeji iri abụọ, ma nwee obi ụtọ ịhụ ihe oge ịchọrọ ịgbakwunye.
Ị nwere ike ịgbanye obere mmiri ma ọ bụ akwukwo nri ma ọ bụrụ na ngwakọta dị oke.
3. Jee ozi n'elu osikapa a na-esiri ọkụ, na ihe ọ bụla ị chọrọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 826 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 1 mg |
| Sodium | 216 mg |
| Carbohydrates | 146 g |
| Fri nri | 44 g |
| Protein | 50 g |