Na Grik: Ogologo oge, akpọ beh-KREE meh-ZEH
Achịcha maka efere dịgasị iche iche, na-eji ihe ọ bụla ụdị anụ, ụdị nri dị iche iche na akwukwo nri , ma ha nile nwere otu ihe: ha na-esi na mmanya. Na efere a na-akpọ anụ ezi ma na-eme ka ọ bụrụ mmanya na-acha uhie uhie.
(Lee nhazi a na video.)
Ihe Ị Ga-achọ
- 2 pound ugbo ugbo ugbo (bee na 1 1/2 inch chunks)
- 1 ọkara yabasị (diced)
- 1/3 iko mmanya uhie
- 1/4 iko mmiri
- 1/2 ose bell (uhie, seeded, sliced na mgbaaka yiri mgbaaka)
- 1/2 ose ose (green, seeded, sliced ke mgbaaka yiri mgbaaka)
- 1/2 ose ose (ma ọ bụ pepperoncini ose, seeded, sliced na mgbaaka mgbaaka)
- 1/2 teaspoon nke nnu
- 1/2 teaspoon nke ose
- 1/2 teaspoon nke cumin
- 1 teaspoon oregano (Greek Grik)
- 1/3 na 1/2 anụ ọhịa olive (maka frying)
Otu esi eme ya
Na akwa ma ọ bụ skillet dị arọ, gbanye yabasị na 1/3 - 1/2 inch nke mmanụ na-ekpo ọkụ okpomọkụ. Tinye anụ, obere okpomọkụ, na aja aja maka minit 20, na-akpali ugboro ugboro ka anụ ahụ ghara ịrapara na pan. Tinye mmanya ma nọgide na-esi nri maka minit 20, na-echegharị ugboro ugboro. Tinye mmiri na esi nri maka minit 10 n'ogologo. Nwuo na ose na nnu, ma sie nri maka minit 10. Tinye ose, cumin, na oregano, bido maka nkeji 2 ma wepu ya.
Na-eje ozi n'elu efere salad na akụkụ nke 8-10 iberibe kwa efere dị ka ihe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1074 |
| Ọnụba abụba | 87 g |
| Abụba buru ibu | 20 g |
| Abụba na-enweghị ntụpọ | 55 g |
| Cholesterol | 215 mg |
| Sodium | 521 mg |
| Carbohydrates | 7 g |
| Fri nri | 2 g |
| Protein | 60 g |