Na-eje ozi a na-atọ ụtọ, obi ụtọ na ọka ọhụrụ na-ekpo ọkụ ma ọ bụ achịcha na-eko achịcha na obere salad green for a delicious family meal. O zuru oke maka oge ọbụla kama ọ na-eme nri ehihie magburu onwe ya ma ọ bụ nri abalị n'oge oyi.
Ihe Ị Ga-achọ
- 1 cup chopped onion
- 1/2 iko sliced carrots
- 1/2 iko sliced celery
- 2 ọkara eggplants, peeled na cubed
- 1 acha ose na-acha ọbara ọbara, diced
- Nisicha saajiji ma ọ bụ andouille na-esi ísì ụtọ na ọkara iri na isii ruo 16
- 4 cloves garlic, minced
- 5 iko
- efere ọkụkọ
- 1 nwere ike (15 ounces) obere agwa uhie ma ọ bụ agwa ọcha, drained
- 1 cup chopped spinach or escalole
- 2 Mkpọ (14.5 ounces each) diced tomato na mmiri mmiri
- 1 teaspoon
- Cajun ma ọ bụ Creole
- 1 teaspoon paprika
- 1 teaspoon nnu
- Dash leaf oregano
- 2 tablespoons chopped pasili ọhụrụ
Otu esi eme ya
- Achịlị sauté, carrots, celery, eggplant, ose bell, sliced soseji, na galik na mmanụ olive ruo mgbe ejighị ya na browned.
- Gbakwunye efere, agwa, tomato, elu, na oge ọ bụla;
- Dichaa maka minit 30 ruo 45, ruo mgbe akwụkwọ nri dị nro.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 388 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 26 mg |
| Sodium | 791 mg |
| Carbohydrates | 53 g |
| Fri nri | 15 g |
| Protein | 22 g |