Nke a bụ chi dị mfe na ngwa ngwa nke zuru oke maka nri abalị - ma ọ bụ mee nnukwu ngwugwu na izu ụka ma nwee obi ụtọ na ya kwa izu. Quinoa na- agbakwụnye protein na ederede mara mma nke onye anaghị eri anụ, ma ị nwere ike mfe dochie beef maka quinoa iji mee ka chi ọzọ.
The quinoa esi nri na tomato ihendori, enye ya a ụtọ creamy àgwà. A na-eji agwa ndị a kwadebere iji chekwaa oge, na ihe ọ bụla akwụkwọ nri ị nwere aka nwere ike ịrụ ọrụ.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 1 nnukwu yabasị (chopped)
- 1 tomato (diced)
- 3 cloves garlic (minced)
- 1/4 iko chopped cilantro
- 3-4 eyịm eyịm (chopped)
- 2 cumin cumin
- 1 paprika smoked paprika
- 2 teaspoon chili ntụ ntụ (ma ọ bụ iji detụ ire)
- 1 tablespoon dark brown sugar
- 1 teaspoon nnu
- 3/4 iko quinoa
- 1 cup tomato ihendori
- 1 cup mmiri (ma ọ bụ akwukwo nri efere)
- 2 akụrụ akụrụ
- 1 iko ọka kpọnwụrụ akpọnwụ (nhọrọ)
Otu esi eme ya
- Tinye mmanụ olive na nnukwu saucepan. Gbakwunye yabasị ma sie nri ọkara ruo mgbe yabasị dị nro na keisi, ihe dịka minit 5 ruo 8.
- Tinye tomato, eyịm green, garlic minced, cilantro, cumin, paprika smoked, okpukpu chili, nchara nchara nchara na nnu, na esi nri, na-akpali, ruo mgbe akwụkwọ nri niile dị nro.
- Tinye quinoa na esi nri maka nkeji 1. Tinye tomato ihendori na mmiri ma nwuo nke ọma. Kpuchie ma kpochapu obere mmiri ruo mgbe a gwakọta quinoa, nkeji iri abụọ. (The quinoa grains ga-apụta fụrụ akpụ ma nwere obere anya eri / tail).
- Tinye agwa na ọka (nhọrọ) na esi nri maka minit 5 ruo 10, ma ọ bụ ruo mgbe agwa na ọka dị ọkụ. Oge na nnu na ose nụrụ ụtọ.
- Na-arụ ọrụ na osikapa, cheese cheese, cheese cream, chopped green onions, tortilla ibe, wdg.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 267 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 168 mg |
| Carbohydrates | 44 g |
| Fri nri | 10 g |
| Protein | 12 g |