Nke a na-atọ ụtọ na ham na osikapa jambaya uzommeputa dị mfe ịkwadebe. A na-eji ọka skwọ, tomato, osikapa, na akwụkwọ edere mee ihe a.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ oliv
- 1 tablespoon butter
- 2 nnukwu eyịm, chopped
- 1/2 akwụkwọ ndụ akwụkwọ ndụ mgbịrịgba, chopped
- 1/2 ose na-acha ọbara ọbara, chopped
- 2 ọkara cloves garlic, minced
- 2 iko esiri ya diced ham
- 1 iko osikapa a na-emegheghi
- 1/2 teaspoon
- thyme
- 1/2 teaspoon nnu
- 4 tụlee
- ọkụ ose ihendori , ma ọ bụ na-atọ ụtọ
- 1 nwere ike (14.5 ounces) tomato diced
- 1/2 iko
- efere ọkụkọ
Otu esi eme ya
- Ngwá mmanụ na bọta na oven Dutch ma ọ bụ akwa nnukwu saucepan; tinye eyịm, ose ose, na garlic. Kuki, na-emegharị ụfọdụ mgbe ruo mgbe ejighị ya kpọrọ.
- Tinye anụ ọhịa na osikapa; esi nri ma bido ruo mgbe osikapa na-esi na mmanụ. Tinye thyme, nnu, ọkụ ihendori, tomato, na efere ọkụkọ.
- Kpuchie ma kpocha ruo mgbe osikapa dị nro na mmiri mmiri na-etinye aka, ihe dị ka minit 20 ruo 25. Na-atọ ụtọ maka ịcha ihe ma tinyekwuo nnu na ose ka ọ dị mkpa.
Na-eje ozi na 4 ruo 5.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 273 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 10 mg |
| Sodium | 175 mg |
| Carbohydrates | 48 g |
| Fri nri | 4 g |
| Protein | 7 g |