Ngwakọta asparagus dị na nsị na-enyere aka mee ka ekpomeekpo ya. Kpachara anya ka ị ghara ikpuchi ya, Otú ọ dị, asparagus kwesịrị inwe ntakịrị crunch.
Ihe Ị Ga-achọ
- 1 paụnd (450 g) asparagus, trimmed
- 6 tomato, mfri eke na halved
- 1/2 iko (120 mL) olive mmanụ
- 3 tablespoons (45 mL) balsamic mmanya
- 1 garlic garlic, minced
- 1 tablespoon (15 mL) mọstad
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
1. Ghaachaa ihe. Na efere mmiri na-emighị emi, na-atụgharị asparagus na mmanụ olive na ụfọdụ nnu na ose.
2. Wepu ya na efere ma tinye ebe a na-agba. Wepu akụkụ nke akụkụ nke tomato na mmanụ olive. Kpoo ọka asparagus maka 2 ruo 3 nkeji ma gbakwunye tomato, n'akụkụ ala. Grill ruo mgbe obi.
3. Na obere efere jikọtara balsamic mmanya, garlic, mọstad, na ịhapụ mmanụ olive si na efere efere.
Gwakọta nke ọma. Dụbaa akwụkwọ nri na-arụ ọrụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 374 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 20 g |
| Cholesterol | 0 mg |
| Sodium | 143 mg |
| Carbohydrates | 29 g |
| Fri nri | 7 g |
| Protein | 7 g |