Ntụziaka dị mfe a na-eme ka obi dị nro ma na-atọ ụtọ. Ọ na-ewe obere oge iji mee ogologo oge n'ụbọchị ọfịs, mana ọ bụ ihe dị mma maka ịme oriri ezumike nke izu ụka mgbe ọ na-adị n'èzí ma dị mma iji jee ozi. Mmiri ihe ọṅụṅụ lemon ọhụrụ na zest na-enye ekpomeekpo dị ụtọ na efere.
Ihe Ị Ga-achọ
- 3 tablespoons
- mmanụ olive
- 2 1/2 na 3 pound boneless
- anụ anụ ụfụ anụ
- , bee n'ime cubes 2-inch
- 2 tablespoons niile-nzube ntụ ọka
- 1 10 ounce ngwugwu kpọnwụrụ akpọnwụ, kpochapụ eyịm peel
- 3 ọkara carrots, peeled na bee n'ime 1-anụ ọhịa iberibe
- 1 14-ounce nwere ike dich tomato na ihe ọṅụṅụ
- 1 iko
- efere ọkụkọ
- 1 ore na-edozi ore
- 1 teaspoon nnu
- 1/2 teaspoon ala oji ose
- 2 teaspoons grated lemon zest
- 2 ruo 3 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 2 tablespoons chopped pasili ọhụrụ
- 1 12 ounce ngwugwu obosara obosara
- akwa akwa
Otu esi eme ya
- Na oven oven oven 4-quart, kpoo mmanụ n'elu ọkara-nnukwu okpomọkụ.
- Esi nri na batrị, jiri nwayọọ na-acha nchara nke ọ bụla n'akụkụ abụọ. Wepu ya na nnukwu efere na teaspoon slotted. Tinyekwu mmanụ na skillet n'etiti batrị ma ọ bụrụ na ọ dị mkpa. Wụnye anụ ahụ na ntụ ọka ahụ ma gbanye ya ruo mgbe a kpochara ya.
- Gbakwunye eyịm, carrots, tomato na ihe ọṅụṅụ, broth chicken, oregano, nnu, ose na lemon zest na ite ma bido iji gbakọta. Weghachite anụ ahụ na ite ma mee ka nke ọma.
- Na-esi na stew na obụpde n'elu ọkara-elu okpomọkụ. Belata okpomọkụ ka ọ dị ala. Kpuchie na simmer maka awa 1, ma ọ bụ ruo mgbe anụ ahụ dị nro.
- Nwuo na ihe ọṅụṅụ lemon na pasili. A na - ekpuchi Simmer maka minit 10, ma ọ bụ ruo mgbe iwe ọkụ gafere.
- Weta nnukwu ite nke mmiri salitere na obụpde. Tinye nko akwa ma sie dika ntughari ngwugwu. Drain ọma. Na-arụ ọrụ nchara n'elu akwa akwa.
Atụmatụ
- Na-achọ anụ anụ na ezi ọka na agba aja aja. Ọ bụla abụba na anụ ahụ kwesịrị ịbụ agba ọcha na agba.
- Nchịkọta anụ ahụ (ma ọ bụ anụ ọ bụla) kwesịrị ịdebe ya n'enweghị mmiri ma ọ bụ ihe ọ bụla. Nchịkọta ahụ kwesịrị inwe mmetụta oyi na aka. Jide n'aka na ị ga-ahụ ụbọchị ngwụcha tupu ịzụta.
- Iji mee ka stew a tupu oge eruo, kwadebe ya site na Nzọụkwụ 3. Mee jụụ, mgbe ahụ kpuchie na refrigerate ruo ụbọchị atọ. Rụgharịa stew nwayọọ nwayọọ, gbakwunye ihe ọṅụṅụ lemon na pasili ma gaa n'ihu dịka a gwara gị.
- Eyịm Pearl, nke a makwaara dịka ogwu, na-enwe ihe dị ka sentimita 1 n'obosara ma nwee ihe ụtọ na-adọrọ adọrọ na ihe ederede dị nro karịa ụcha odo odo. The Barletta bụ ụdị dịgasị iche iche nke eyịm na-acha ọcha; ụdị ndị ọzọ gụnyere Cipollini na Purplette. Ịzụta ude mmiri pel a na-ekpo oyi ga-azọpụta gị oge ị na-akwa ha.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 637 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 135 mg |
| Sodium | 825 mg |
| Carbohydrates | 41 g |
| Fri nri | 4 g |
| Protein | 48 g |