Nke a bụ ụzọ dị mma iji dozie ọkpụkpụ ọkụkọ . Nchikota tomato, basil, na balsamic mmanya na-enye efere a ezigbo ụtọ ekpenta Italian.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ ọkụ, akpụkpọ anụ na deboned
- Tomato tomato isii
- 1/2 iko / 120 mL
- balsamic mmanya
- 1/4 iko / 60 mL basil ọhụrụ, enweghi ike
- 2 tablespoons / 30 mL olive mmanụ
- 2 cloves garlic, minced
- 1 teaspoon / 5 mL nnu mmiri
- 1/2 teaspoon / 2.5 mL ose oji, ala
- 1/2 teaspoon / 2.5 mL ose flakes, nhọrọ
Otu esi eme ya
- Gwakọta galik, tomato, mmanya, mmanụ, basil, ose oji, na nnu n'ime ihe oriri. Debe obere mkpụrụ tomato na chopped basil maka ịkwado.
- Na nnukwu akpa plastic, tinye ọkụkọ na 3/4 nke marinade. Jide n'aka na ọkụkọ dị mma. Akpa akara ma kwe ka ị na-ekpo ọkụ ruo awa 2-4 na friji. Na obere obere ihe ọṅụṅụ, weta 1/4 nke marinade na obụpde maka 1 nkeji, belata okpomọkụ na ikwe ka ngwakọta simmer maka minit 5-8. Wepụ ya na okpomọkụ wee wepụ ya.
- Ngwurugwu ihe ubi. Tinye ọkụkọ na ihe na-esi ísì ụtọ ma gbanye ihe ọkụ ọkụ maka minit iri abụọ na abụọ, na-atụgharị otu ugboro. Wepu ọkụkọ si na okpomọkụ, n'elu ya na esi nri ya na ejiji tomato diced ma ọ bụ basil.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1390 |
| Ọnụba abụba | 78 g |
| Abụba buru ibu | 21 g |
| Abụba na-enweghị ntụpọ | 33 g |
| Cholesterol | 418 mg |
| Sodium | 1,008 mg |
| Carbohydrates | 30 g |
| Fri nri | 6 g |
| Protein | 137 g |