Tani waxay dhadhanka dhuxusha iyo dhirta sare ee tufaaxa ee dhirta laga sameeyaa waxaa lagu sameeyaa digirta madow iyo hadhuudhka oo lagu iibiyo qumo .
Waxa aad u Baahantahay
- 2 qaado oo saliid, kala qaybsan
- 1 basal dhexdhexaad ah, oo la jarjaray
- 2 xabo oo toon ah, qasacadaysan
- 1/2 qaado shukumaan
- 1 32-wiqiyadood oo maraq ah
- 1 15-wiqiyadood oo suugo yaanyo ah
- 1 15-wiqiyadood ayaa digirta madow, miiri oo la dhaqaa
- 1 koob oo hadhuudh ah la barafeeyey, dhalaalay
- 1 qaado qaado
- galleyda
- 1 qaado qaado biyo qabow
- 8
- tortillas baradho ah ayaa la jarjaray qeybtii danbe ee 1/4-inch strips
- 1 koob oo la jeexay Monterey Jack ama Mexican oo isku jajabiyey jiis (optional)
- 1 avokado, la jarjaray (dooran)
- 1/3 koob oo la jarjaray cilantro cusub (dooran)
- 1/3 koob oo labeen dhanaan ah (dooran)
Sida loo sameeyo
- Maraq weyn ama digsi kayd ah, kuleyl 1 qaado oo saliid ah kuleyl dhexdhexaad ah. Ku dar basasha oo isku kari, marar badan kareyso, ilaa jilicsan, ilaa 5 ilaa 7 daqiiqadood. Iska ilaali toonta iyo sharoobada waxna kariyo daqiiqad kale.
- Ku dar maraq qudaar ah, suugo yaanyo, digirta, hadhuudhka, isku darka si isku dar ah. Karkari karkari, ka dibna yareeyso kuleylka oo isku kari ilaa 10 daqiiqo.
- Si aad u sii dhoobo maraq beeyada madow, waxaad ku dhex jirtaa galleyda iyo biyaha ku jira baaquli yar. Keeni maraq karkarinta ilaa karkariyo, walaaq isku dhex dar digada iyo isku darka biyaha, ka dibna kuleylka, marwalba isku walaaq, illaa mar mar dhoobo, illaa labo daqiiqo.
- Inkasta oo aad maraq fasax madow ay ku kariyeen kariyaha, u diyaari jajabka hadhuudhka. Isku shub ilaa foornada ilaa 400 F.
- Ku rid xariijinta tortilla ah ee hadhuudhka ah ee baaquli weyn oo la gooyey saliid 1 qaado oo ka baxsan ilaa iyo si fiican loo xirxiray.
- Ku rid dhirbaaxa xaashida dubista iyo kariyo illaa dahabka iyo cagaarka, qiyaastii 10 daqiiqadood, walaaqaya nus gelin si loo hubiyo xitaa karinta.
- Cuncunka shaahaaga ah ee khudradda ku shaqeeya ee saxarada shakhsiyadeed ku daboolan leh jajabka tortilla ah iyo jiiska jiiska, kareemka, cilantro, iyo avokado.
- Iska ilaali jiiska iyo labeen dhanaan , ama labadaba ha ka tegin si ay u sameeyaan caanaha, oo ka hooseeya baruurta, iyo vegan. Ama, isticmaal jiis yar oo dufan ah iyo kareem yar oo labeen dhanaan ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 634 |
| Total Fat | 20 g |
| Fatuurad la ruxay | 7 g |
| Fat | 8 g |
| Kolestarool | 28 mg |
| Sodium | 660 mg |
| Carbohydrateska | 90 g |
| Fiber diirran | 21 g |
| Protein | 29 g |