Nri na-atọ ụtọ nke na-eme nri dị ukwuu n'oge ọ bụla (nke ọma, ma eleghị anya ọ bụghị maka ụtụtụ). Azụ nwere ike iguzo elu nke ọma iji dị nro. Ikwesiri iji ogwu di ike, nke a ga-acho azu karia ikwado ya dika dika uzomume a.
Jiri azụ dị mma dị ka bream, cod ma ọ bụ salmon. Họrọ n 'azu gi nke oma ma jide n'aka na o di ohuru ohuru, uz o kacha mma iji jide n'aka na nke a bu imeta enyi gi. Ọ bụrụ na ịnweghị onye na-azụ anụ na mpaghara gị, mgbe ahụ, lelee akara m na ndụmọdụ gbasara ịhọrọ na ịzụta azụ.
Nke a Fish Masala na spiced Lentils uzommeputa abịa site n'ikike nke Cooks na Carlton School nke Foo d na Yorkshire.
Ihe Ị Ga-achọ
- 4 iyak azụ, akpụkpọ anụ, nwa nwa, cod na salmon na-arụ ọrụ nke ọma
- 2 tsp Garam Masala
- 1 yabasị (chopped)
- 2 Carrots (chopped)
- 2 osisi celery (chopped)
- 1 garlic clove (minced)
- 2 tablespoons mmanụ oliv
- 200 g / 7 oz Puy lentil
- 1 tsp ọcha mọstad osisi
- 2 shp ala cumin.
- 2L / 8 iko ọkụkọ anụ ọhịa.
- 3 limes
- 1 ụyọkọ coriander.
- 100ml / ½ cup crème fraiche.
- 1 kukumba
Otu esi eme ya
Rinse ndị lentil na mmiri oyi. Dust na bream na Garam Masala.
Iberibe yabasị, carrots, na celery n'ime obere obere. Kpochapu garlic. Kpoo mmanu mmanu na mmanu di ukwu ma kpoo garlic na ogwu.
Tinye mkpụrụ osisi mọstad na ntutu, ugbu a, tinye karọt, celery na ihe ndị ọzọ na-esi ísì ụtọ.
Nri ruo mgbe akwụkwọ nri na-agagharị, wee gbakwunye lentil na-ebute ya ma bido nke ọma.
Tinye ¾ nke ngwaahịa ma ọ bụ zuru ezu iji kpuchie nhapụ na obere okpomọkụ dị ka simmering maka 20/30 nkeji ruo mgbe juu na aru, mgbe ụfọdụ na-agbakwunye ngwaahịa ma ọ bụrụ na ọ dị mkpa.
Kpoo kukumba n'ime uzo di ogologo, jiri ogwu na-etinye ya.
Kpoo osisi na-anaghị eto eto ruo mgbe ọkụ dị ọkụ ma gbakwunye mmanụ nke mmanụ aṅụ.
Jiri nlezianya dobe akpụkpọ anụ ahụ ma chọpụta ihe dị ka nkeji 2. Gbanyụọ azụ ahụ n'ụzọ dị mma gaa n'anụ ahụ ma gbakwunye maka nkeji ọzọ. Tinye otu obere butter nke bọta ma were pan site na okpomọkụ
Grate the limes on a fine grater the add the zest plus the juice of the limes to the crème fraiche. Gwuo otu butter na lentil na n'ikpeazụ, gbakwunye coriander ahụ. Lelee maka nsị.
Tinye ezigbo nri nke lentil n'elu efere ahụ, n'elu ya na azụ na kukumba dị n'etiti efere ahụ ma jiri ya na-eri nri ma ọ bụ na-eje ozi n'akụkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1276 |
| Ọnụba abụba | 46 g |
| Abụba buru ibu | 12 g |
| Abụba na-enweghị ntụpọ | 19 g |
| Cholesterol | 145 mg |
| Sodium | 2,203 mg |
| Carbohydrates | 134 g |
| Fri nri | 21 g |
| Protein | 92 g |