Nke a na-atọ ụtọ nwa beans na osikapa uzommeputa bụ ọkacha mmasị n'ụlọ m. Black beans dị obere na abụba na calorie, ma juputara na eriri na protein. N'ezie, a na-atụ aro na ị na-eri ma ọ dịkarịa ala atọ ụdị nchịkwa kwa izu maka ezi ahụike, ma ndị a na-acha odo odo na-agụ ya!
Achịcha ahụ nwere obi ụtọ iji bụrụ nri zuru oke n'onwe ya, ma ọ bụ enwere ike ijere ya ozi dịka nri n'akụkụ nri Mexico ndị ọzọ . Ọ bụ ihe dị mfe iji mee ka ọ dị oke ọnụ. Ọzọ ọ na-atọ ụtọ nke ukwuu. Ọ bụ ya mere ọ bụ ihe dị egwu na ụlọ m. Enweghị ihe ọ bụla na ya ma ọ dị mfe. Mgbe ụfọdụ, anyị na-ekpori ndụ na efere a ma wepụta nchịkọta nke mmadụ iji mee ihe ọ bụla ha chọrọ. Gbalịa ịtọ ụfọdụ efere nke tomato, osisi ube oyibo, obere chiiz shredded ma ọ bụ salsa ma nye onye ọ bụla n'elu ha agwa na osikapa dịka ha ga-achọ.
Ihe Ị Ga-achọ
- 1 cup osikapa osikapa, uncooked
- 2 iko mmiri
- 1 tbsp.
- mmanụ olive
- 1/2 cup chopped red clocks ose
- 1/2 cup chopped green green
- 1/2 cup chopped sweet onion
- 1 clove
- garlic , minced ọma
- 3/4 iko tomato ihendori
- 2 tsp. ala cumin
- 1/2 tsp. akpọnwụ
- oregano
- 1/4 tsp. nnu
- 2 15-oz. Achịcha bekee a na-eri, na-ehicha ma na-ehicha
- 2 tbsp. mmanya
Otu esi eme ya
- Iji kwadebe osikapa, jikọta osikapa na mmiri na nnukwu chandan n'elu oké okpomọkụ. Weta mmiri na obụpde, wee gbanwee okpomọkụ ahụ na-ajụ ma kpoo ya maka nkeji iri abụọ, ma ọ bụ ruo mgbe osikapa dị nro. Mgbe osikapa na-esi nri, gaa n'ihu na-eme ka agwa.
- Wunye mmanụ olive n'ime nnukwu skillet dị arọ, ma kpoo skillet n'elu ọkara-elu ọkụ. Nye skillet, gbakwunye osee acha uhie uhie, chopped akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, chopped yabasị, ma tinye garlic. Gaa n'ihu na-esi nri akwụkwọ nri maka nkeji asatọ, ma ọ bụ ruo mgbe akwụkwọ nri dị nro ma eyịm dị translucent. Akwụkwọ nri ahụ kwesịrị ịbụ ihe aromatic kama ọ bụghị nke a na-akpọ ma ọ bụ nke a na-ejighị. Ekem, tinye tomato ihendori, ala cumin, oregano, na nnu. Gbanyụọ ọkụ na-ajụ, ma kpochaa ngwakọta ahụ maka nkeji 5. Mgbe ahụ, gbakwunye agwa agwa na mmanya mmanya ahụ, ma tinye minit 10 ọzọ.
- Iji na-eje ozi, tinye ihe dị ka iko 1/3 nke osikapa n'ime ọkwá ọ bụla, ma tinyezie agwa ndị ahụ n'otu nnukwu efere, n'elu osikapa. Na-arụ ọrụ ozugbo na n'elu na tomato, avocado, salsa, ma ọ bụ obere cheese chiiz ma ọ bụrụ na ịchọrọ.
Site na-eje ozi calories 259, Abụba gram 3, Pro 10 grams, Carbs 48 grams
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 688 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 131 mg |
| Carbohydrates | 129 g |
| Fri nri | 30 g |
| Protein | 36 g |