Akwukwo nri akwukwo nri nke olive na tomato bu ihe ana-akpo dika lathera (lah-the-RAH) n'asusu Grik, n'ihi na ihe nnocha bu ihe mmanu olive, ma obu "lathi". na-acha akwụkwọ ndụ, ma ị nwere ike ịnwale efere a na obere zucini, okra, ma ọ bụ ederede.
Nke a na-agụnye ụfọdụ poteto na carrots baby (m na-ahụ carrots sweeten na ihendori a bit) na nwere ike ịbụ onye na-atọ ụtọ anụ anaghị eri anụ ma ọ bụ nri dị ụtọ nri. Gbalịa na-eji ya na ụfọdụ ndị na-esiri ya ike na nri ụfọdụ na-eri nri na nri nri.
Ihe Ị Ga-achọ
- 2 lbs.
- agwa agwa , kpochara ma kpochapu ya
- 1/2 iko mmanụ olive
- 1 nnukwu yabasị, diced
- 2
- cloves garlic, minced
- 2-3 ọkara nduku, bee na nnukwu wedges
- Nnukwu buru ibu nke carrots
- 1/2 cup chopped pasili ọhụrụ
- 2 tbsp. tomato mado
- 4-5 mfri eke tomato, skinned na anuahade (dochie 1 cup mkpọ anuahade tomato)
- 1½ iko mmiri ọkụ
- 1 tsp. shuga
- 1 tbsp. gbanye mmanụ ọhụrụ
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Na nnukwu oven ma ọ bụ ite ọkụ ọkụ ọkụ, kpoo mmanụ olive na ọkara ọkụ. Tinye yabasị na saute ruo mgbe translucent. Gbakwunye galik na saute ruo mgbe o siri ike, ihe dị ka nkeji.
- Tinye agwa agwa, poteto, na carrots na ite. Gbanyụọ tomato mado n'ime mmiri ma gbakwunye ya, tinyere tomato a na-atagharị ata, pasili, na shuga. N'okpuru okpomọkụ na ọkara ala na simmer kpuchie maka ihe dị ka otu awa ma ọ bụ ruo mgbe agwa ndụ dị nro ma ọ bụghị mushy.
- N'ime iri nkeji iri nke nri, gbakwunye mmanụ ọhụrụ na oge na nnu na ose iji detụ ire.
Rịba ama: Jide n'aka na ị nyochaa mmiri mmiri gị mgbe ihe ndị a na-esi nri. Ịnwere ike itinye obere mmiri ma ọ bụrụ na ọ dị mkpa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 351 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 70 mg |
| Carbohydrates | 46 g |
| Fri nri | 13 g |
| Protein | 11 g |