Nke a na-esi ike ma na-egbuke egbuke ofe ọkụkọ uzommeputa sitere na kpochapụwo Mexico tortilla ofe. Ị nwere ike ime ka okpukpu ọkụkọ a dị nro, ma ọ bụ ọhịa dị ka ịchọrọ site na ịmegharị ọnụ ọgụgụ ọkụ ọkụ. Na-eri nri na tortilla ibe, chiiz, na ude mmiri na-egbuke egbuke maka nri obi siri ike, ma ọ bụ rie nri-dị maka ọgwụgwọ dị ụtọ ma dị ụtọ.
Nke a na-esitere ogwu ọkụkọ sitere na onye edere na blog Dishing Up Delights.
Ihe Ị Ga-achọ
- 1 tablespoon
- mmanụ olive
- 1
- nnukwu yabasị (chopped)
- 1/2 cup celery (chopped)
- 1 cup carrots (chopped)
- 4 nnukwu cloves garlic (minced)
- 3 ọkpụkpụ anụ ọkụkọ na-enweghị nku
- 6 iko ọkụkọ na ngwaahịa
- 14 ounces dum tomato ke puree (anuahade)
- 2 jalapeno ose (seeded na minced)
- 1 teaspoon ala cumin
- 1/2 teaspoon ala coriander
- 1/2 teaspoon nnu (ma ọ bụ iji detụ ire)
- 1 teaspoon freshly ground nwa ose
- 2 tablespoons chopped ọhụrụ cilantro epupụta
- Nhọrọ nke Nhọrọ:
- achicha ogbugba , chiiz Cheddar, na ihe eji ejiji
Otu esi eme ya
- Kpoo mmanu mmanu n'ime nnukwu ite ma obu oven nke Dutch . Gbakwunye eyịm, celery, na carrots ma gbanye ihe ọkara-obere okpomọkụ maka nkeji 8, ma ọ bụ ruo mgbe eyịm malitere ịgbanye ọlaedo. Tinye garlic na esi nri maka 30 sekọnd.
- Tinye anụ ọkụkọ, ọkụkọ anụ, tomato na puree ha, jalapenos, cumin, coriander, nnu, ose, na cilantro, ma ọ bụrụ na ha ejiri ya.
- Weta ofe na obụpde, wee belata okpomọkụ na esi nri na obere simmer.
- Mgbe minit 15 gasịrị, wepụ abụba ndị dị n'ọkụ site na ofe na mkpịsị ụkwụ, ma kwe ka jụụ na efere. Mgbe ọkụkọ dị jụụ iji mee ihe, kpochie anụ ahụ, gbakwunye ya na ofe. Nọgide na-eme ka o sie achịcha ruo mgbe akwụkwọ nri dị nro.
- Na-efe efe ofe na-eme ka ọ dị mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 272 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 78 mg |
| Sodium | 337 mg |
| Carbohydrates | 8 g |
| Fri nri | 1 g |
| Protein | 28 g |