A na-edozi ogwe anụ ọkụkọ na-esi ísì ụtọ ma jiri ya na yabasị, galik, tomato, na ụdị Ịtali mee ihe. Nke a bụ nri dị ụtọ, zuru oke maka nri nri kwa ụbọchị.
Jiri ọkụkọ na-esi nri ma ọ bụ poteto a ṅara n'ọkụ na salad.
Ihe Ị Ga-achọ
- 4 oghere anụ ọkụkọ (ụkwụ ụkwụ dum na ụkwụ apị)
- 1 tablespoon
- mmanụ olive ma ọ bụ ihe oriri na -eto eto na-amaghị nwoke
- 1 ọkara yabasị, nke nwere ọnụ na sliced
- 1 gbanye garlic, minced
- 1 nwere ike (14.5 ounces) tomato diced
- 1/2 akwụkwọ ndụ akwụkwọ ndụ na-acha anụnụ anụnụ, bee n'ime ibe ya
- 1 teaspoon akwukwo akwukwo akwukwo ahihia, ma obu ihe di ka okpokoro ogwu nkeji
- 1/2 teaspoon akwukwo nri akwukwo oregano
- Kosher nnu na ohuru n'ala oji oji, ka o rie
Otu esi eme ya
- Na nnukwu skillet ma ọ bụ pan , na-ekpo ọkụ na mmiri ọkụ.
- Mgbe mmanụ na-ekpo ọkụ ma ọ bụghị ise siga, gbakwunye ọkụkọ na esi nri, na-atụgharị, ruo mgbe a na-acha ya ọkụ. Tinye yabasị; esi nri ruo mgbe yabasị ga-amalite agba aja aja.
- Tinye garlic na esi nri ihe dika nkeji 1.
- Tinye tomato, bell pepper, basil, na oregano. Were na obụpde. Belata okpomọkụ ka ọ dị ala; ekpuchi na simmer maka minit 35, ma ọ bụ ruo mgbe ọkụkọ dị nro na mmiri na-agba ọsọ.
- Nri na oge na nnu kosher na ose ohuru oji, dika achọrọ.
Rịba ama: Iji hụ na ọkụ ọkụ na-esite na ọ dịkarịa ala 165 F, nyochaa ya na ntanetụ nri ọkụ na-agụnye ngwa ngwa n'ime akụkụ ukwu nke apata ụkwụ, na-adịghị emetụ ọkpụkpụ aka.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1312 |
| Ọnụba abụba | 74 g |
| Abụba buru ibu | 20 g |
| Abụba na-enweghị ntụpọ | 30 g |
| Cholesterol | 418 mg |
| Sodium | 485 mg |
| Carbohydrates | 20 g |
| Fri nri | 3 g |
| Protein | 135 g |