Nke a na-atọ ụtọ dị ụtọ na ọkụkọ ọkụkụ na-atọ ụtọ na osikapa esi ọkụ. Mkpụrụ osisi, ose na-acha osere, na painịpịpịpị na-enye anụ ọkụkọ a na anụ crunch. Mkpụrụ ọkụ ahụ bụ ọnyà iji mee ihe na akwụkwọ nri na otu ite ụtọ na utoojoo.
Jiri ọkụkọ ọkụkụ, kewaa anụ ọkụkọ, ụkwụ dum, ma ọ bụ apata ụkwụ na nhazi a.
Ihe Ị Ga-achọ
- Akụkụ anụ ọkụ 3 ruo 4 pịkọrọ (ọkpụkpụ gbawara agbawa, ụkwụ ụkwụ, thighs)
- 3 tablespoons soy ihendori
- 1/2 iko yabasị (ụtọ ma ọ bụ odo, chopped)
- 1 cup mushrooms (sliced ọhụrụ ma ọ bụ drained mkpọ mushrooms)
- 1 (8-ounce) nwere ike ịnya painiapulu (aka nri, drained, ihe ọṅụṅụ echekwara)
- 1 nnukwu ose bell (sliced na yiri mgbaaka; agba ọ bụla dị mma)
- 1 (12-ounce) ite ụtọ na utoojoo (ihe dị ka 1 1/2 iko)
- Hot esi ya osikapa
Otu esi eme ya
- Na-ekpo ọkụ na oven ruo ogo 400.
- Debe mpempe ọkụkọ na pan ma ọ bụ ihe mpempe mmiri, ma ọ bụ nnukwu efere. Ghichaa ọkụkọ ahụ n'ụba na soy sauce. Tinye mmiri na efere efere ruo omimi nke ihe dị ka sentimita 1/4.
- Bulie mpempe ọkụkọ na chopped onions, mushrooms, painiapulu, na ose.
- Gwakọta ihe a na-etinye na painịpịpịa mmiri na-atọ ụtọ ma na-agwakọta ya ruo mgbe ọ gwakọtara ya; wụsa ọkụkọ.
- Nri maka minit 50 ruo 60, ma ọ bụ ruo mgbe ọkụkọ dị nro na mmiri na-agba ọsọ.
Atụmatụ
- Jiri ihe oriri na-edozi nri iji hụ na ọkụkọ ọkụkọ dị ma ọ dịkarịa ala 165 degrees (okpomọkụ kachasị mma, dị ka foodsafety.gov). Anụ ọkụkọ ga-adị akọrọ ma ọ bụrụ na a na-ekpuchi ya, n'ihi ya, ha nwere ike iwepụ ya tupu e mebie akụkụ ndị ọzọ.
- Otu ngwakọta nke acha uhie uhie, akwụkwọ ndụ akwụkwọ ndụ, na akwụkwọ ndị ọzọ edere na-eme ka e nwee efere mara mma ma mara mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 780 |
| Ọnụba abụba | 36 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 221 mg |
| Sodium | 1,470 mg |
| Carbohydrates | 38 g |
| Fri nri | 2 g |
| Protein | 72 g |