Ntụziaka a bụ ụzọ magburu onwe ya iji jiri anụ ezi anụ ọhịa kwụsịrị. Ọ bụ ezie na ọ dị ụtọ ugbu a, ọ dịghị afụ ụfụ ịtinye ihe ndị ọzọ. Gbalịa ụmụ nwoke a mgbe ọzọ ị ga-eme ka anụ ezi na-adọkpụ. Ana m ekwe nkwa na ọ ga-abụ ihe kachasị ngwa ngwa. Ị ga-achọ ọka husks iji kechie ụmụ nwanyị .
Ihe Ị Ga-achọ
- Maka Na-ejuputa:
- 4 iko / 950 mL wetara anụ ezi
- 1 ọkara yabasị (chopped)
- 2/3 iko / 160 mL ọkụkọ ngwaahịa (ma ọ bụ beef)
- 3 cloves garlic (minced)
- 2 tablespoons / 30 ml tomato tapawa
- 2 teaspoons / 10 ml Cumin (powdered)
- 1 teaspoon / 5 ml nnu
- 1 teaspoon / 5 ml chili ntụ ntụ
- 1 teaspoon / 5 mL oregano
- 1/2 teaspoon / 2.5 mL fennel osisi (anuahade)
- Maka Tamale Mgwakọta:
- 2 iko / 475 mL ya ntụ ọka
- 2 iko / 475 mL chicken broth (lukewarm)
- 2/3 iko / 160 mL obere (pịa)
- 1/2 teaspoon / 2.5 mL nnu
Otu esi eme ya
1. Mee ọka na-etinye n'ime ite buru ibu ma ọ bụ n'ime sulu gị wee jupụta na mmiri. Ebe ọ bụ na ndị ahụ ga-efegharị, jiri efere ma ọ bụ ihe ọ bụla i nwere n'aka. Ha ga-ewe ma ọ dịkarịa ala otu elekere iji nweta ezigbo nro iji rụọ ọrụ.
2. Tinye okpukpu abụọ nke mmanụ olive na nnukwu skillet na ighe eyịm ye garlic maka minit 2-3. Tinye ihe oriri zuru ezu na simmer maka nkeji iri na abụọ.
3. Na nnukwu nnukwu efere, jikọta iko abụọ nke ntụ ọka ya na 1 teaspoon / 5 ml nke ntụ ntụ na 1/2 teaspoon / 2.5 ml nke nnu.
Gwakọọ ọnụ. Ugbu a ji nwayọọ nwayọọ na-agbanye na iko abụọ nke chal na ọkụkọ na-ekpo ọkụ ma jikọta na mgwakota agwa. Gwakọta 2/3 iko / 160 mL nke mgbu ma ọ bụ mmanu abuba na ntụ ọka ya na agwakọta ruo ọbụna.
4. Malite na akwukwo ahihia ọka na ewepughi n'elu. Dabere n'ụdị ọka ọka, tinye ihe dị ka pasent abụọ nke ntụ ọka ya na ọka ọka ma gbasaa ya. Ịchọrọ ịhapụ ihe nkwekọ pensụl gburugburu gburugburu. A ghaghị kesaa ntụ ọka ya. Tinye ndochi ma gbalịa itinye ya na ọbụna akara ala n'etiti ntụ ọka ya. Nyefee ụmụ. Ịnwere ike iji eriri, ma ọ bụ jiri nwayọọ na-agbanye ọnụ.
5. Mee nwales n'ime steamer nke e debere n'ime nnukwu ite. Jide n'aka na ụmụ nwoke adịghị emetụ mmiri aka, ma a na-ekpu ha na steam na-ekpo ọkụ maka ihe dịka 45-60 nkeji. Wepu steam si na ite ma kwe ka ụmụ nwoke nọrọ ọdụ ole na ole tupu ha amalite imeghe.
6. Were ya Nzọụkwụ site Nzọụkwụ
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 408 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 35 mg |
| Sodium | 1,150 mg |
| Carbohydrates | 23 g |
| Fri nri | 3 g |
| Protein | 14 g |