Ọ dịghị mkpa ka ị kpochasị asparagus ahụ na nchịkọta nri asparagus dị mfe ma dị ụtọ. Asparagus a kụrụ n'ime ụdị a bụ ihe na-atọ ụtọ, ma na-eme ka nri ndị ọzọ bara uru. Ntụziaka nke asparagus a dị mma maka ụzọ mbụ maọbụ dịka akụkụ akwukwo nri. Nke a na-atọ ụtọ nke ọma na-eji kpaa Parmesan cheese.
Ihe Ị Ga-achọ
- 1 paụnd (1 ụyọkọ) ọhụrụ asparagus , ala trimmed ọ bụrụ na ọ dị mkpa
- 2 Tbs. mmanụ olive
- 1 Tbs. mmiri
- 1 garlic clove, peeled na bee na ọkara
- 1
- lemon , na-atụgharị
- Nnu na ohuru na ose oji na ose
- Efere Parmesan cheese (nhọrọ)
Otu esi eme ya
1. Na nnukwu okpukpu okpukpu abụọ, gbakwunye asparagus, mmanụ olive , mmiri, na garlic. Esi nri maka ihe dị ka nkeji 2, ma ọ bụ ruo mgbe mmiri fọrọ nke nta ka ọ kpụchaa.
2. Were aspagus na mkpuru ahihia, kpuchie pan ma sie nri maka nkeji 1. Wepu mkpuchi ma gbanye asparagus ọzọ. Tinye mkpuchi azụ na ikwugharị ruo mgbe asparagus dị nro, ihe dị ka nkeji 5. Ngwurugwu asparagus nwere ike na-acha uhie uhie na ntụpọ, nke na-agbakwunye ekpomeekpo pan.
3. Gbakwunye ihe ọṅụṅụ lemon ma gbanye ka ijikọ. Wepu garlic, ma detụ ire edozi nnu na ose. Na-efe ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 137 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Carbohydrates | 17 g |
| Fri nri | 4 g |
| Protein | 5 g |