Ngwunye tortilla nwere ụlọ dị mfe iji mee ka onye anaghị eri anụ nwee akịrị akụrụ nke ọma ma dị elu maka protein. Ntụziaka a na-achọkwa red yabasị, galik, akwụkwọ jalapeno na ọka ma were ya na cumin na cilantro ọhụrụ. Na-efe nri anụ nri onye anaghị eri anụ na tortilla ibe gị, n'ezie!
Nke a na-esi nri onye na-eri nri onye na-eri anụ na-edozi ihe na-edozi ahụ bụ Bushis® agwa.
Ihe Ị Ga-achọ
- 2 tbsp olive mmanụ
- 1 nnukwu yabasị uhie, chopped
- 6 garlic cloves, minced
- 3 jalapeno ose, seeded na chopped
- 1 tbsp cumin mkpụrụ
- 1 iko kernels kụrụ akpụkpọ anụ (ma ọ bụ ọ bụrụ na iji mkpọ wee drain nke ọma)
- 2 29 Mpempe ego
- akwukwo nri
- 2 16-ounce nwere ike na-eri akụrụ, rinsed na drained
- 1/3 cup chopped fresh cilantro, juru
- 1 cup cheese cheese na Monterey Jack
- 6 ugbo ọka
- esi nri ma ọ bụ mmanụ oliv
- 1/4 iko obere ude mmiri ara ehi
- lime wedges, na-eje ozi
Otu esi eme ya
Gwakọta mmanụ olive, yabasị, garlic, akwụkwọ jalapeno na mkpụrụ cumin n'ime ite buru ibu nke na-ekpo ọkụ ọkụ na ikwe ka esi nri, na-akpali mgbe niile maka ihe dịka nkeji 5.
Na-esote, tinye na ọka, akwukwo nri akwukwo, akụrụ akụrụ na cilantro.
Belata okpukpo ka ọ dị ala ma ọ bụ ọkara dị ala, kpuchie ite ahụ, ma kwe ka ofe gị kpoo ihe dị ka minit 10, ma ọ bụ ruo mgbe ihe niile na-ekpo ọkụ. Obere oge karịa nkeji iri dị mma.
Iji dozie ihe na-edozi tortilla maka obụp gị, buru ụzọ kpoo ọkụ ahụ ruo ogo 450.
Were akwa kuki mpempe akwụkwọ ma ọ bụ mpempe akwụkwọ na-esi nri, tinye tortillas na mpempe akwụkwọ na ịkụnye tortillas na-esi nri. Kwuo ihe dịka minit 10. Gbanye tortillas n'ime ibe.
Nri dị elu na chiiz, tortilla straps na dollop nke ude mmirimmiri (ma ọ bụ hapụ ohia na ude mmiri ozo ka o wee na-eri tortilla ofe uzommeputa kpamkpam mmiri ara ehi na-edoghi ara).
Na-eme ka o siere gị na okwute osisi maka ihe ngosi tupu ị na-eje ozi na mgbe ladling n'ime onye ọ bụla na-efe efe.
Na-eme ka ụbụrụ asatọ nke nri onye na-eri anụ anaghị eri anụ.
Ozi Nri na-eje ozi:
Calories: 585
Total abụba: 12.5 grams
Cholesterol: 16 mg
Fiber nri: 19.5 grams
Protein: 35.5 grams
Vitamin A 8%, Vitamin C 15%, Calcium 25%, Ígwè 51%
Dị ka ị na-eme ka ndị na-enweghị anụ na-enweghị anụ? Nke a bụ ihe ndị anaghị eri anụ na ndị na-eri nri vegan na echiche iji gbalịa: