Nri a na-eri anụ na-eri anụ nke Mexico na-eri nri na akụrụ akụrụ, pinaka agwa, na bean ojii dị mfe, na-enye afọ ojuju, na ngwa ngwa ịkwadebe (ị na-atụfu ihe nile dị na crockpot).
Ọ bụ usoro nhazi nke jupụtara na fiber, protein na obere-glycemic carbohydrates nke fọrọ nke nta ka abụba-free na zuru oke maka ịrụ ọrụ na lifestyles.
Ọzọ, ọ bụ ezigbo nri anụ anaghị eri nhọrọ maka ezinụlọ na mmefu ego. Mee ka o sie ike site n'itinye cheese na nhọrọ ude ma ọ bụ jiri ọgwụ ndị na-eme ka mmiri ghara ịṅụ mmiri ara ehi.
Nke a bụ ihe na-emenye ụjọ ma ọ bụ nri oriri ọ bụla karịsịa mgbe ị na-ejighị n'aka na ndị ọbịa gị na-eri nri na mgbochi nri-ọ na-adị mma mgbe nile inye ihe maka onye ọ bụla. Gbalịa otu n'ime tofu, nri mmiri, na anụ dị iche iche n'okpuru.
Ihe Ị Ga-achọ
- 1 (14-ounce) nwere ike isi ọka (kpochapu)
- 1 (14-ounce) nwere ike ibu agwa (ma ọ bụ agwa ndị navy, drained)
- 1 (14-ounce) nwere ike ibunye agwa (drained)
- 1 (14-ounce) nwere ike na-acha odo odo (drained)
- Nhọrọ: 1 (7-ounce) nwere ike green chiles (ị nwere ike ịhapụ nke a ma ọ bụrụ na ị na-esi nri maka ụmụaka)
- 1 (14-ounce) nwere ike ịkụ tomato (ụdị nke Mexico kachasị mma ma ọ bụrụ na ịnwe ike ịchọta ya,
- 1 (1-ounce) ngwugwu taco na-eri nri
- 1/4 teaspoon cumin
- 3/4 teaspoon yabasị ntụ ntụ
- 1/2 teaspoon nnu
- 1/2 teaspoon garlic ntụ ntụ
- Garnish: tortilla ibe ma ọ bụ ọka ibe (nụrụ ụtọ)
- Garnish: grated cheese (nụrụ ụtọ)
- Garnish: chopped green onions (nụrụ ụtọ)
- Garnish: ọhụrụ chopped cilantro (nụrụ ụtọ)
- Nhọrọ: ude uto (nụrụ ụtọ)
Otu esi eme ya
- Tinye ọka a kpochapụrụ, akụrụ akụrụ, pinaka agwa, nwa agwa, ịhọrọ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, na mkpụrụ osisi stewed na-adịghị agwụ agwụ ma nye ya ngwa ngwa.
- Na-esote, gbakwunye mix nke taco, cumin, yabasị ntụ, nnu, na garlic uzuzu na ngwa ngwa ebido.
- Kuki na ebe dị ala maka awa 8 ruo 10. N'aka nke ọzọ, ọ bụrụ na ịnwere ọsọ ọsọ, ịnwere ike ịtọ nke a n'elu 3 awa.
- Dụchaa ma gbanwee oge tupu ị na-eje ozi. Ọ bụrụ na ofe dị oke maka mmasị gị, gbakwunye efere akwukwo nri ka o sie ike. Ọ bụrụ na ọ dị oke mkpa, gbanye ya obere oge na mkpuchi ya.
- Iji jee ozi, setịpụ efere nke ihe ndị a na-ahọrọ na-edozi ahụ-tortilla ibe, grated cheese, chopped green onions, chopped cilantro, cream cream-na ka ezinụlọ gị ma ọ bụ ndị ọbịa na-esi n'elu shuga ha mmasị ha.
Yiri mgbanwe
Maka protein ndị ọzọ, gbakwunye protein, protein, ma ọ bụ ederede protein (TVP) . Ọ bụrụ na ị na-eji tofu ma ọ bụ seist, soro ntuziaka ndị a. Ọ bụrụ na iji TVP, lee ọkwa mgbe ntụziaka. A ga-enwe mkpụrụ nke ụbụrụ site na 6 servings ruo 8 servings na ọnụọgụ atọ.
- Dichaa 12 ounces nke siri ike ma ọ bụ gbasie ike ma gbanye ya na mpekere asatọ.
- Debe mpempe ndo na akwa akwa akwa akwa akwa. N'elu elu akwa akwa ọzọ nke akwa akwa akwa ma tinye akwa (sket-iron) skillet n'elu iji wepụ mmiri mmiri. Ọ bụrụ na ịnweghị nkedo-iron skillet, mee ka ibu dị arọ site na ịtụnye akwụkwọ nri dị arọ na nnukwu efere n'elu tofu. Mee ka tofu pịa maka minit 10.
- Gwa ya na mpempe akwụkwọ nri nke mmanụ na mmanụ na-anọpụ iche dị ka canola, grapeseed, ma ọ bụ mmanụ sunflower .Ọ bụrụ na achọrọ ya, fesaa ya na ụfọdụ n'ime nkwonkwo taco na-eri nri.
- N'elu usoro-ọkụ dị ọkụ, kpoo tofu na kpụ ọkụkụ na-ekpo ọkụ ruo mgbe ọ malitere ịcha aja na ala, ihe dị ka nkeji 5. Gbanye mpekere ma sie nri maka nkeji 2.
- Wepu si pan wee kpoo. Bee n'ime ibe ma ọ bụ kọnye ma gbakwunye na ofe na njedebe nke nri iji rewarm ya. Ekwela ka o siere ya n'ihi na o nwere ike ime ka onfu buru ihe siri ike.
Rịba ama: Ọ bụrụ na ị na-eji TVP, ọ ghaghị ịmeghachi ya na mmiri ọkụ maka minit 10 tupu i jiri ya.
Tinye ya na crockpot n'oge nkeji iri atọ gara aga.
Mgbanwe Erimeri Mmiri
Ọ bụrụ na ị bụ onye anaghị eri anụ nke na-eri azụ na azụ azụ, ị nwere ike iji otu ụzọ nri ndị a na-agbakwụnye ihe dị ka 12 ounces (ihe eji esi nri) azụ. Cheta na, mgbe ị na-agwakọta ihe oriri na-esi nri ndị e ji esi nri na ncha nke a na-esi nri ka ọ bụrụ ihe na-ekpo ọkụ, ọ ga-abụ rubbery, nkụ, na ike.
Egwuregwu Egwuregwu Egwuregwu
Maka ndị na-eri nri n'ime ìgwè gị, ị nwere ike ịwụnye efere nke esi nri ma kpoo sausaji chorizo na ọkụ ọkụ ma ọ bụ ọkụkọ ọkụ ọkụ na ndị ọzọ maka ndị ọbịa ka ha tinyekwuo n'ọkwá ha n'echiche ha. Ogwu nke ofe ga-eme ka anụ ahụ dịghachi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1126 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 200 mg |
| Carbohydrates | 203 g |
| Fri nri | 41 g |
| Protein | 53 g |