Nke a na-eme ka obere ọkụkọ na-esi nri ọkụ na-enye ọtụtụ ihe ọkụkụ Tex-Mex. Enchilada sauce, tomato, ose, na ọtụtụ akwụkwọ nri ndị ọzọ na-ekpokpo ire ọkụ a. Ọkpụkpọ ụkwụ na azụ na-enye protein ahụ na ofe na chiiz na-esi ike.
Maka obere okpomọkụ, jiri bred cheese na obụp, ma bulie ya na cheese ọzọ. Ọ bụrụ na ọ na-amasị gị na ọ na-esighi oseose, hapụ ya na-ede akwụkwọ jalapeno ma jiri cheese dị arọ.
Dụchaa ihe a na-atọ ụtọ dị ụtọ ma ọ bụ ibe. Jiri zulu tortilla zụta ụlọ ahịa ma ọ bụ hụ ndụmọdụ na ọdịiche iji mụta otú e si esi mee tortilla akpụkpọ anụ. Green ma ọ bụ na-acha uhie uhie na-ede ede na-ederede ọzọ mgbochi na jalapeno-ede ede, na sliced sauteed mushrooms bụ ihe ọzọ ga-ekwe omume. Ọ bụrụ na ịnweghị ude mmiri ọkụkọ na aka, chere na ị ga-eji ude celery ma ọ bụ ude mmanụ.
Nke a bụ efere magburu onwe ya maka ịme oriri na ọṅụṅụ ma ọ bụ nkwụsịtụ , ọ na-adị mfe ịcha elu maka ìgwè mmadụ. Were ya gaa egwuregwu ahụ ma mee ka ọ dị ọkụ site n'aka onye na-esi nri ngwa ngwa.
Ihe Ị Ga-achọ
- 6 ọkpụkpụ ụkwụ ọkpụkpụ ọkpụkpụ
- 1 nnukwu yabasị (chopped)
- 1 (15-ounce) nwere ike na-acha odo odo (ma ọ bụ pinto agwa drained)
- 1 (14.5-ounce) nwere ike ịdọrọ tomato (ya na ihe ọṅụṅụ ma ọ bụ ụdị tomato zesty chili)
- 1 (10-ounce) nwere ike na-acha uhie uhie enchilada sauce (dị nwayọọ ma ọ bụ ọkara)
- 1 (10 3/4-ounce) nwere ike ude nke ofe ogwu
- 1 (8-ounce) nwere ike isi ọka (kpochapu ma ọ bụ 1 cup kernels kụrụ akpụkpọ anụ)
- 1 (4-ounce) nwere ike ịdị nwayọọ ndụ akwụkwọ ndụ akwụkwọ ndụ (chopped)
- Nhọrọ: 1 ma ọ bụ 2 tablespoons minced jalapeno ose
- 1/2 teaspoon ala cumin
- 1/2 teaspoon garlic ntụ ntụ
- 1/2 teaspoon akwukwo nri akwukwo oregano
- Dash kosher nnu na freshly ground nwa ose (nụrụ ụtọ)
- 1 cup mmiri ara (ma ọ bụ ọkara na ọkara)
- 1 1/2 iko shredded cheese cheddar (cheddar jack, kewara)
- Garnish: akpụkpọ anụ tortilla
- Nhọrọ: ude mmiri, guacamole, chopped green onions
Otu esi eme ya
- Kpochapu ogwe ụkwụ ọkụkọ, tụfuo abụba abụba. Kpoo ọkụkọ n'ime obere iberibe ma gbakwunye onye na-esi nri ngwa ngwa. Add chopped onions, beans, tomatoes, enchilada sauce, ude nke ofe ọkụkọ, ọka, chile na-ede ede, jalapeno ose, ma ọ bụrụ na-eji, cumin, garlic ntụ ntụ, na oregano.
- Kpuchie onye na-esi nri na-adịghị ngwa ngwa ma sie nri na obere maka awa 6 ruo 7 ma ọ bụ elu maka awa 3 ruo 4.
- Tinye mmiri ara ehi na ọkara na ọkara na ihe dị ka ọkara nke cheese cheese. Nri ma gbakwunye nnu kosher na ohuru oji oji, ka o rie. Na-ekpo ọkụ.
- Ahịa kachasị elu na cheese na tortilla ibe ma ọ bụ ibe, ọ bụrụ na achọrọ.
Atụmatụ na Ụdị
- Ntucha Tortilla Ejiri Ejikọta: Iberi 2 ruo 3 tortillas ọka na ọkara, wee kpaa n'ime 1/2-anụ ọhịa. Fri na mmanụ ọkụ (ihe dị ka 350 F) ruo mgbe ọlaedo. Dicha ọma na akwa akwa akwa.
- Ọ bụrụ na ịchọrọ ime ụlọ, ị nwere ike dochie ude nke ofe ọkụkọ na iko abụọ nke oge osere veloute nke e ji ọkụkọ mee. Ọ bụrụ na ihe oriri na-agụnye mmiri ara ehi, tinye ya na njedebe nke nri na mmiri ara ehi. Na-ekpo ọkụ ma na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1470 |
| Ọnụba abụba | 75 g |
| Abụba buru ibu | 27 g |
| Abụba na-enweghị ntụpọ | 27 g |
| Cholesterol | 374 mg |
| Sodium | 839 mg |
| Carbohydrates | 67 g |
| Fri nri | 12 g |
| Protein | 127 g |