A na-eji garlic, mmiri ara ehi, na bọta mee ka garlic ndị a na-egwupụta egwu dị ọcha. Jiri obere mmiri ara ehi buru ibu iji belata calories ntakịrị, ma ọ bụ jiri ọkara na ọkara mee ihe maka mash ka mma.
Ihe Ị Ga-achọ
- 7 iko peeled na cubed poteto poteto, dị ka Russia
- 6 cloves garlic, peeled
- 1/2 iko mmiri ara ehi, obere abụba, mgbe niile, ma ọ bụ
- ọkara na ọkara
- 1/4 iko achịcha Parmesan, grated, nhọrọ
- 2 tablespoons bọta (ma ọ bụ karịa ma ọ bụrụ na-amasị gị)
- 1/2 teaspoon nnu, ma ọ bụ iji detụ ire
- 1/8 teaspoon freshly ground black pepper
Otu esi eme ya
- Ebe nduku na garlic na nnukwu saucepan; kpuchie mmiri wee weta obụpde n'elu oké okpomọkụ. Belata okpomọkụ.
- Kwuo minit 20. Sichaa poteto.
- Ebe a kụrụ poteto na galik na nnukwu nnukwu efere. *
- Tinye ihe ndị fọdụrụ; gbanye ma ọ bụ ịkụ aka na ọkpọkọ ọkụ ma ọ bụrụ na ọ dị ezigbo mma.
* Ọ bụrụ na ị nwere nsị nduku, tinye poteto na ya ka ị na-etinye ha na efere mixing. Nke a na-eme ka poteto ndị na-esi ísì ụtọ dị ukwuu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 180 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 15 mg |
| Sodium | 219 mg |
| Carbohydrates | 29 g |
| Fri nri | 3 g |
| Protein | 5 g |