Ihe a na-ekpo ọkụ a na-egosi na ọtụtụ mpaghara nke America n'ihi arịrịọ nke ụwa na ihe nketa nketa nke mba ndị Latin America. Nri ndi ozo ndi nwere ihe di iche iche bu picadillo, empanadas , na osikapa .
Mba dị iche iche na-emepụta ụdị nke mpako mpako (ah-ROHS cohn POH-yoh). Na Peru, dịka ọmụmaatụ, osikapa nwere cilantro buru ibu na ọkụkọ na-abata na ya; na Costa Rica, ha na-eji ọkụkọ shredded ma na-eje ozi na efere na ibe nduku.
Ụdị mpịakọta nke Mexico a gụnyere nnukwu cubes nke ọkụkọ na ndị na-acha akwụkwọ ndụ akwụkwọ ndụ. Ị nwere ike dochie obere akwụkwọ ndụ akwụkwọ ndụ ma ọ bụrụ na ịchọrọ. Ngwadebe ngwa ngwa a, dị mfe, ma dị ụtọ na-eme nnukwu nri ehihie ma ọ bụ nri abalị.
Ihe Ị Ga-achọ
- 3 tablespoons oriri na mmanụ ma ọ bụ anụ ezi mmanu abuba
- 1 obere ọcha yabasị (ọkara dice)
- 1/2 cup chopped
- achicha ọhụrụ (dị ka poblano, mkpụrụ, na veins)
- 2 iko ogologo oge osikapa osikapa
- Ejighi ọkpụkpụ, anụ ọkụkọ na-acha ọcha, anụ ọcha ma ọ bụ anụ ọjọọ (bee n'ime 1- 1 1/2-inch cubes)
- 2 cloves garlic ọhụrụ (peeled na chopped)
- 3 iko 3/4 iko ọkụkọ ma ọ bụ 2 (15 oz.) Mkpọ anụ ọkụkọ
- 2 iko tomato puree ma ọ bụ 1 (15 oz.) Nwere ike tomato ihendori
- Nnu nụrụ ụtọ
- Na-eri nri: chopped onion, cilantro, gilt frogs
Otu esi eme ya
- Kpoo mmanụ ma ọ bụ mmanu abuba n'ime ite buru ibu ma ọ bụ oven oven nke na-agbanyeghị ọkụ. Gwa ogwu na chilies maka nkeji 2 ruo 3, ma obu rue mgbe ha gbanwee. Tinye osikapa ma sie ya, na-emegharị ugboro ugboro, maka ihe dị ka nkeji 1, ruo mgbe ọ na-agbanwe translucent.
- Gbakwunye ọkụkọ na garlic ma gbanye ya maka ihe dịka minit 2, na-akpali otu ugboro ma ọ bụ ugboro abụọ. Wunye na efere, tomato puree, na nnu ma weta ngwakọta na obụpde. Belata okpomọkụ ozugbo ruo mgbe mmiri ahụ na-ahụkarị simmers.
- Na-ekpuchi ite ahụ ma kwe ka ọ na-ekpuchi ebe ahụ ruo minit 25. Were okpokoro ọkụ ma hapụ ya ka ọ nọdụ ala, na-enweghị ebuli mkpuchi, maka minit 5 ọzọ (ma ọ bụ ruo ọkara otu awa).
- Na-ejegharị na-elezi ihe dị iche iche na-eme ka e nwee ihe ndị a na-eme na ya.
Ọdịiche maka Arroz con Pollo
Tinye obere mkpuru nri (carrots, peas, agwa agwa, wdg) mgbe ị gbakwunye efere maka agba agba, ekpomeekpo, na ihe oriri.
Jiri tomato peeled na diced kama tomato puree ma ọ bụrụ na ị ahọrọ osikapa ọcha na uhie specks.
Tinye obere mpempe achiote na mpako mpako na-enye ya odo odo.
Ghota udia nke ose chi ma obu bell ose-jiri uhie na-acha ose uhie.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 738 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 155 mg |
| Sodium | 667 mg |
| Carbohydrates | 67 g |
| Fri nri | 4 g |
| Protein | 58 g |