Nke a na ọkụkọ a na-egbute abụba na osikapa aghọwo ihe dị mkpa n'ụlọ anyị. Ọ dị ngwa ma dị mfe ịkwadebe, ezinụlọ dum ga-eri ya.
Ihe Ị Ga-achọ
- 4 (5-6 ounce) boneless, enweghi anụ ọkụkọ
- 1 cup ọka ogologo
- osikapa (emegheghi)
- 1 1/2 iko abụba na-enweghị abụba, efere obere ọkụ sodium
- 1 14.5 ounces nwere ike idozi tomato (adighi eji ya)
- 1/2 ọkara yabasị (chopped, banyere 3/4 cup)
- 1 garlic clove (minced)
- 1 tsp. akpọrọ oregano
- 3 iko nwa ọhụrụ ọhụrụ (chopped; 1/2 na isii ounce akpa)
Otu esi eme ya
- Preheat oven na 400 F.
- Debe oke ara ehi na otu akwa akwa na efere mmiri nke nwere ike ịnabata ọkụkọ na otu oyi akwa.
- Gwakọta osikapa a na-emegheghị, broth chicken, tomato, yabasị, garlic na oregano na efere ọkara.
- Mee ka mpecha ahihia.
- Ngwakọta ngwakọta n'elu ọkụkọ.
- Na-ekpuchi ya ma na-akpọọ nkụ maka minit 35 ruo 40, ruo mgbe esire ya ọkụkọ (165 degrees F) na osikapa dị nro.
Site na-eje ozi: Calories 372, Calories si abụba 23, Total abụba 2.5g (nọdụ 0.6g), Cholesterol 82mg, Sodium 266mg, Carbohydrate 48.3g, Fiber 3.8g, Protein 38.9g
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 380 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 36 mg |
| Sodium | 372 mg |
| Carbohydrates | 60 g |
| Fri nri | 6 g |
| Protein | 21 g |