Ihe oriri a na-akasi obi dị ngwa na-eme ma na-adọrọ mmasị ụmụaka, bụ ndị ga-anụ ụtọ ụdị ezé ezé nke nwa nna nna Israel, nke buru ibu karịa nne na nna.
Ihe Ị Ga-achọ
- 1 teaspoon olive mmanụ (amara nwa agbọghọ)
- 1 tablespoon butter
- 2 obere ballots (minced, ma ọ bụ ọkara yabasị)
- 1 1/2 iko Israel couscous
- 1 1/2 iko ngwaahịa (akwukwo nri)
- 1 cup inine (chopped oyi kpọnwụrụ)
- 2-3 tablespoons parmesan cheese
- Nnu nụrụ ụtọ
Otu esi eme ya
- N'ebe dị mma ma ọ bụ saucepan , ọkụ na mmanụ bọta na-agwakọta ọkara-ọkụ dị ọkụ ruo mgbe butter na-agbaze. Gbakwunye ballots na saute, na-emegharị ugboro ugboro, ruo mgbe ha gafere translucent, ihe dị ka 2 ruo 3 nkeji. Tinye nne na nna ya, na-emegharị ugboro ugboro ruo mgbe ndị na-azụ nwa na-atụgharị ọlaedo, 3 ruo 5 nkeji.
- Tinye ngwaahịa, weta simmer, belata okpomọkụ na ala (ma ọ bụ okpomọkụ zuru ezu iji mee ka simmer), ma kpuchie ya. Esi nri maka nkeji 7. Nwuo na spinach frozen, na-ekpuchi ite ọzọ ma na-esi nri maka minit 5 ruo 7 ọzọ, ruo mgbe nwa nwanne gị nwere ọmịiko.
- Wepu ya na kpoo, nwuo na cheese na nnu ka o rie.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 307 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 11 mg |
| Sodium | 349 mg |
| Carbohydrates | 52 g |
| Fri nri | 4 g |
| Protein | 12 g |