Ọkpụkọ anụ ọkụ ndị a dị ngwa ma dị mfe ịkwadebe na skillet na ha na-eji nri na-esi ísì ụtọ ma ọ bụ osikapa eme nri na-atọ ụtọ, ma ọ bụ na-efe ha na poteto na nri dị n'akụkụ ma ọ bụ salad.
Ihe Ị Ga-achọ
- 4 ruo 6 ọkpụkpụ ọkụ ọkụ ọkụ, boneless
- 6 ntụ ọka ntụ ọka, nkewa
- 1/2 teaspoon nnu
- Dash ground black ose
- 2 tablespoons mmanụ oliv
- 2 iko sliced mushrooms
- 1 garlic garlic, minced
- 1 nwere ike (14.5 ounces) tomato diced, undrained
- 1/2 iko mmanya ọcha
- 1/2 iko efere ọkụkọ
- 4 eyịm green, sliced
Otu esi eme ya
- Na nnukwu efere ma ọ bụ efere achịcha, jikọta ntụ ọka ntụ ọka anọ na pasent 1/2 nnu nnu na ose. Iberibe ọkụkọ ọkụ, mkpuchi nke ọma.
- Na nnukwu skillet ma ọ bụ okpukpu kpara, gbanye mmanụ oliv na ọkara-ọkụ dị elu. Tinye ọkụkọ na mmanụ ọkụ na agba aja aja maka ihe dị ka nkeji 3 n'akụkụ ọ bụla.
- Gbakwunye mushrooms sliced na sauté maka nkeji 1.
- Na obere efere, jikọta galik, tomato, mmanya, brok, na sliced eyịm green; kpalite n'ime ntụ ọka 2 nke fọduru ruo mgbe agwakọtara ya.
- Wunye ngwakọta n'elu ọkụkọ na mushrooms; kpalite iji jikọta ma weta simmer.
- Belata okpomọkụ ka ọ dị ala, kpuchie, ma simmer maka minit 15 ruo 20, ma ọ bụ ruo mgbe a kpochara ya nke ọma.
- Ife ọkụkọ na ihendori.
A ghaghị esite ya ọkụkọ ma ọ dịkarịa ala 165 F na ọkụ ọkụ ọkụ na-agụnye ozugbo n'ime akụkụ kachasị nke ọkụ ọkụ ọkụ.
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| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 978 |
| Ọnụba abụba | 54 g |
| Abụba buru ibu | 14 g |
| Abụba na-enweghị ntụpọ | 23 g |
| Cholesterol | 279 mg |
| Sodium | 680 mg |
| Carbohydrates | 24 g |
| Fri nri | 3 g |
| Protein | 92 g |