Achịcha mmanya mara mma nke dị n'ebe ndịda ọdịda anyanwụ wetara ihe nnu anụ ezi nke a ga-eri ma ọ bụ na-enweghị bun. Nri ya na onye na-esi nri na-adịghị ngwa ngwa , ụdị anụ ezi nri a na-achịkwa nwere onwe ya.
Ihe Ị Ga-achọ
- 3 pound (1.3 n'arọ) boneless anụ ezi loin anụ
- 1 8 ounce (240 ml) nwere ike iri nri tomato
- 8 ounces (240 mL) green chilies, diced
- 1 cup (240 ml) igwe nri anu, ụlọ ahịa zụtara
- 1/2 yabasị, sliced
- 1/2 cup (120 mL) cilantro, chopped
- 1/4 iko (60 mL)
- chili ntụ ntụ
- 2 teaspoons (10 ml) nnu
- 1 teaspoon (5 ml) nke ore oregano
- 1 teaspoon (5 mL) ala cumin
- 1/2 teaspoon (2.5 mL) ose oji
- 1/4 teaspoon (1.25 ml) ala pawuda
- 2 ruo 3 dashes hot sauce
Otu esi eme ya
1. Ikpokọta tomato ihendori, Anụ Mmịkpọ ihendori , yabasị, chilies, chili ntụ ntụ, ọkụ ihendori, oregano, cumin na pawuda na 4-quart obere cooker. Ebe anụ ezi na-esi nri na ihendori.
2. Kpuchie ma sie nri ruo awa 8 ruo 10.
3. Mgbe anụcha eghe anụ, wepụ ma dozie Mgbe anụ ahụ gwụrụ nri, wepụ ma tinye ya na osisi ịcha. Nri akwa, n'elu na cilantro, ma jiri ihe oriri na-eje ozi n'akụkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 421 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 99 mg |
| Sodium | 1,406 mg |
| Carbohydrates | 29 g |
| Fri nri | 2 g |
| Protein | 37 g |