Nri nri ụtụtụ apụtaghị na ị na-agwụ ike (ma ọ bụ na-ebu ibu) nri ụtụtụ. Akwukwo nri a na-eri nri nke ndi anaghị eri anụ na ajadillas juputara na ekpori na protein. Maka ụtụtụ nke dị mfe, mee ka ndị a buru oge ma ghaaa mmiri, mgbe ahụ, microwave na / ma ọ bụ ikpo ọkụ na pan (pan ga-enye ya ihe siri ike) mgbe ị dị njikere iri nri.
Ihe Ị Ga-achọ
- 4 àkwá buru ibu, ma ọ bụ 1 nnukwu egg na 3 ọcha ọcha
- 1/2 iko nwa agwa, ị nwere ike iji mkpọ, rinsed na drained
- 1/2 iko ọka, ị nwere ike iji mkpọ, rinsed na drained
- 1/4 iko uhie yabasị, diced
- 2 tbsp cilantro, chopped
- 3/4 iko chiiz cheddar shredded
- 1/2 tbsp taco na-esi nri
- 3 tortillas
Otu esi eme ya
- Wụba àkwá (ma ọ bụ akwa na akwa ọcha). Na-eme ka ọ dị ka ị na-agakarị ma wepụ ya.
- Gwakọta agwa agwa, ọka, nchara nchara, yabasị, cilantro, cheese shredded, na taco na-esi nri na nnukwu efere.
- Dụpụta tortillas ma debe ½ ngwakọta n'otu akụkụ nke ọ bụla na-agbaju n'elu. Bịa n'ime ụlọ okpomọkụ.
- Were efere ma ọ bụ tray na akwụkwọ mpempe akwụkwọ, dozie ajụjụ ndị dị n'elu ma gwuo maka ihe dị ka elekere 1.
- Wepu ma wepuchaa onye ọ bụla maka nchekwa nchekwa friza.
- Ka ị ṅagharịa, ị nwere ike inye ndakwa nri maka ihe dịka 1 nkeji ruo mgbe agbazere cheese. Ị nwekwara ike ikpo ọkụ na skillet ruo mgbe agbaze cheese na tortilla bụ aja aja.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1861 |
| Ọnụba abụba | 63 g |
| Abụba buru ibu | 27 g |
| Abụba na-enweghị ntụpọ | 16 g |
| Cholesterol | 362 mg |
| Sodium | 3,521 mg |
| Carbohydrates | 251 g |
| Fri nri | 21 g |
| Protein | 68 g |