A na-eji obere ọkụkọ skillet dị mfe na-eme ka ekpenta, garlic, na ụfọdụ mmanya ọcha na-acha ọcha. Ọ bụrụ na ịchọrọ ka esi nri na-enweghị mmanya, jiri obere broth ọkụkọ ma ọ bụ gbakwunye ntakịrị ego apụl maka ekpomeekpo.
Na-enye anụ ọkụkọ a na-atọ ụtọ na osikapa na akwukwo nri kachasị mma maka nri nri ezinụlọ.
Ihe Ị Ga-achọ
- 4 ruo 6 ọkpụkpụ ọkụ ọkụ (boneless, na-enweghị akpụkpọ anụ)
- 1/4 iko ntụ ọka
- 2 tablespoons
- extra virgin olive oil
- 1 tablespoon butter
- 1 cup ọkụkọ na ngwaahịa (unsalted ma ọ bụ ala sodium)
- 1/2 iko mmanya ọcha (akọrọ)
- 1/4 iko pasrley (ọhụrụ, chopped ma ọ bụ ihe dị ka 1 tablespoon fikiere)
- 4 eyịm eyịm (thinly sliced)
- 4 cloves garlic (ezigbo minced)
- 1 1/2 teaspoons curry ntụ ntụ (ma ọ bụ iji detụ ire)
- 3/4 iko
- arọ ude
- nnu nụrụ ụtọ (kosher)
- oji ose na-atọ ụtọ
Otu esi eme ya
- Saa akị ọkụ; kpochapu ma kpochapu ya na nnu na ose. Nri na ntụ ọka ka ọ gbanye n'akụkụ abụọ.
- Ngwá mmanụ na bọta na nnukwu skillet ma ọ bụ okpukpu mmiri na-ekpo ọkụ. Tinye anụ ara ọkụ na esi nri maka ihe dị ka 4 ruo 5 nkeji na n'akụkụ ọ bụla, ruo mgbe ejighị ya kpọrọ. Gbakwunye broth, mmanya, pasili, eyịm green, garlic, na curry ntụ ntụ. Were na obụpde; belata okpomọkụ na ọkara-ala na simmer, kpuchie, maka nkeji 5.
- Na-ekpuchi pan ma kpoo ya maka minit 5 ruo 10.
- Nwuo na ude ma gbakwunye nnu, nụrụ ụtọ. Na-ekpo ọkụ.
- Na-ejere oke ara ehi nri na osikapa a kpochapụrụ ọkụ na ụfọdụ n'ime ihe oriri.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1112 |
| Ọnụba abụba | 69 g |
| Abụba buru ibu | 23 g |
| Abụba na-enweghị ntụpọ | 28 g |
| Cholesterol | 318 mg |
| Sodium | 644 mg |
| Carbohydrates | 21 g |
| Fri nri | 3 g |
| Protein | 94 g |