Ụbụ ụkwụ (ma ọ bụ nkwonkwo ụkwụ ) nke Cornmeal bụ, n'ụzọ dị nnọọ mfe, ọ bụ ọka na mmiri. A na-eme ya dị ala na ngwa ngwa ruo mgbe mmiri niile na-etinye aka na ngwakọta na-abịa ngwa ngwa site n'akụkụ nke ite ahụ. Ọ bụ ezie na ọ na-ewe oge, ọ dị mfe ịrụ n'ụlọ.
Achịcha ahụ sitere na West Africa ma bụrụ ezigbo ihe atụ nke mmetụta Afrika na nri Caribbean. Kwa mba Caribbean nwere nsụgharị ya nke na-agụnye flavorings dị iche iche.
Ọkpụkpụ neckmeal cou-cou bụ ọkara nke nri mba nke Barbados nke cou-cou na azụ na-efe efe. A na-eri nri kacha mma na azụ, anụ, ma ọ bụ anụ ọkụkọ. Ndị na-esi nri na United States na ndị Ịtali nwere ike ịkọwa na efere a dịka nsụgharị nke polenta .
Ihe Ị Ga-achọ
- 2 iko ọka
- 2 iko mmiri
- 1 tablespoon mmanụ
- 1/2 iko eyịm (finely chopped)
- 1 tablespoon garlic (minced)
- 2 teaspoons thyme (minced)
- 1 1/3 iko okra (thinly sliced)
- 4 iko mmiri (esi)
- 1 teaspoon nnu
- 1 tablespoon butter (gbakwunyere ụma maka buttering efere)
Otu esi eme ya
- Soak ọka na 2 iko mmiri maka 5 nkeji.
- N'ime ite, kpoo mmanu ma jiri nwayọọ ghee eyịm, garlic, na thyme maka minit 1 ruo 2.
- Tinye sliced okra na saute maka 1 nkeji.
- Wunye mmiri na-esi na mmiri n'ime ite na yabasị-okra ngwakọta ma hapụ ya ka o siere maka minit 10.
- Jiri okwute slotted, wepụ okra na obere efere ma wepụ ya.
- Wunye ọkara nke mmiri mmiri si na ite ahụ gaa na nnukwu efere ma debe maka iji mee ihe.
- Gbanyụọ okpomọkụ ka ọ dị ala. Gbakwunye ọka, nnu, na bọta. Na-agbanye ọkụ mgbe niile iji mee ka ọ ghara ịcha na-egbochi ka ị ghara ịcha.
- Ka ọka na-amalite ikpochapu, gbakwunye mmiri mmiri ahụ dị na nkebi, na-akpali ya na tebụl osisi ruo mgbe esi sie ya. Usoro a na-ewe ihe dị ka minit 90. Mee ka nkwonkwo ụkwụ dị na minit 15 iji jide n'aka na ọ dịghị arapara n'ala ala ahụ.
- Ka ngwakọta ahụ na-amalite imebi ọcha site n'akụkụ nke ite ahụ, gbakwunye okra ahụ ma gbasaa iji tinye ya n'ọrụ.
- Ka cou-cou na-anọgide na-esi nri ruo mgbe ọ kwụsiri ike, ma ọ bụghị nke siri ike. Nkwonkwo ụkwụ kwesịrị ịhapụ ngwa ngwa site n'akụkụ nke ite ahụ. Ụzọ ọzọ ị ga-esi lelee ya bụ ịtinye ngaji n'etiti etiti cou. O kwesiri iguzo ma di mfe iwepu ya.
- Nyefee ihe nkwonkwo ụkwụ na nnukwu efere na-emesapụ aka ma gbanye ya gburugburu iji mepụta ihe. Gbanye efere ahụ n'elu efere efere ya ka ụda cou-cou wee gbadaa n'ugwu a ma ama.
- Mepụta ihe dị n'etiti etiti cou-cou ma kpokọta ya na azụ anụ, anụ, anụ ọkụkọ, ma ọ bụ akwụkwọ nri, na-ekwe ka ihe oriri ahụ bara ọgaranya gbasaa n'akụkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 220 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 6 mg |
| Sodium | 27 mg |
| Carbohydrates | 43 g |
| Fri nri | 5 g |
| Protein | 5 g |