Achịcha Cowheel (ofe nke ehi ji ehi) bụ otu n'ime sulu kachasị amasị na Caribbean. Obi na mgbe niile. A na-esi ya na peas, nke na-acha odo odo, nke ụfọdụ na-eri nri na nke dum dum.
A na-ere Cowheel n'ihe fọrọ nke nta ka ọ bụrụ ahịa niile na nnukwu ụlọ ahịa dị na Caribbean. Dabere na ebe ị nọ, ị nwere ike ịnweta ike a site n'aka onye na-egbu gị.
Ihe Ị Ga-achọ
- 2 teaspoons mmanụ
- 1 cup eyịm (diced)
- 6 sprigs thyme (kewara)
- 2 pound cowheel (egbutu)
- nnu nụrụ ụtọ
- oji ose na-atọ ụtọ
- 1/2 iko odo gbawara n'etiti peas
- 6 ruo 8 okra
- 2 carrots (bee n'ime 1-anụ ọhịa gburugburu)
- 12 ntụ ọka dumplings
Otu esi eme ya
Onye na-esi nri ọkụ bụ ite kachasị mma iji mee nke a dịka ehi na-ewe ogologo oge iji esi nri. Ọ bụrụ na ị na-eji ite, welie oge nri na mmiri. Ebumnuche bụ ịme nri ehihie ruo mgbe ọ na-adabere na ọkpụkpụ.
- Ngwá mmanụ na-esi nri.
- Tinye eyịm na thyme na saute ruo mgbe eyịm dị translucent, 2 - 3 nkeji.
- Tinye cowheel tinyere nnu na ose iji detụ ire ma jiri ya na eyịm ye thyme maka minit 3.
- Tinye 5 iko mmiri, nwuo, kpuchie ihe na-esi nri nsị ma hapụ nri maka minit 30. Oge na - amalite site na mkpesa mbụ.
- Wepụ valvụ nke onye na-esi nri nrụpụta iji hapụ ụgbọ mmiri ahụ. Mepee ihe na-esi nri ma gbakwunye peas na mmiri. E kwesịrị inwe mmiri zuru ezu iji sie ndị peas ma mee ofe.
- Tinye thyme ma hapụ ka peas na cowheel esi nri na elu okpomọkụ ruo mgbe peas gbazee.
- Tinye okra na dumplings na ite, kpuchie ma kpo nri maka minit 6 - 8 ma ọ bụ ruo mgbe a ga - esi ya dum. Nri sie sie maka nsị - nnu na ose ma gbanwee ya.
- Nwuo ma jee ozi
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1455 |
| Ọnụba abụba | 52 g |
| Abụba buru ibu | 16 g |
| Abụba na-enweghị ntụpọ | 25 g |
| Cholesterol | 161 mg |
| Sodium | 3,648 mg |
| Carbohydrates | 169 g |
| Fri nri | 24 g |
| Protein | 77 g |