N'asụsụ Grik: a na-akpọ kah-lah-MAH-reeyah yeh-mee-STAH
Ihe ọ bụla ịchọrọ - nnukwu ma ọ bụ obere, oyi kpọnwụrụ ma ọ bụ nke ọhụrụ - nhazi a na-arụ ọrụ na squid niile. Ọ bụrụ na ị na-esighị squid esi nri, biko lee Otu esi ehichacha ọhụụ ma ọ bụ otu esi egbochi ma kwadebe Squid oyi kpọnwụrụ .
Ihe Ị Ga-achọ
- 2 sqid (1)
- 1/2 iko mmanụ olive
- 1/2 iko mmanya (akọrọ, ọcha ma ọ bụ ọbara ọbara)
- 3/4 iko osikapa (ọkacha mma ogologo ọka)
- 1/2 nkeji nke
- tomato mado
- 1/4 ụyọkọ pasili (ọhụrụ, chopped)
- 1 teaspoon nke
- nnu
- 1/2 teaspoon nke ose
- 2 1/4 iko mmiri
- 2-3 cloves nke garlic (minced)
- 1 ọkara yabasị (finely chopped)
Otu esi eme ya
Nkwadebe:
- Kpochie squid tentacles n'ime obere iberibe.
- Mee ka tomato mikpuo n'ime mmanya ruo mgbe o siri ike.
- Ngwurugwu na-ekpuchi na 340F (170C).
N'okpuru frying, gbanye yabasị, garlic, na 1/2 chopped tentles na mmanụ olive na-ajụ-elu okpomọkụ. Mgbe yabasị ahụ gwakọtara na ngwakọta bụ ihe na-agbọgharị, gbanye na mmanya na tomato mịnye ngwakọta. Nwuo na pasili wee sie nri ruo mgbe ngwakọta na-ebuwanye ibu.
Nwuo na 1/2 mmiri ma mee ka obụpde. Mee ka osikapa, gbanyụọ ọkụ, ma chere ka osikapa mụbaa, ihe dị ka nkeji 15.
Jiri ngaji (ma ọ bụ obere obere ihe atụ maka obere squid), jupụta akpa squid na nri ahụ, na 1/2 inch site na n'elu. Na-agbanye n'elu ya na otu ma ọ bụ karịa akwara iji mechie ma debe na pan . Tinye nri fọdụrụ, chopped tentacles, na mmiri.
Richaa na 340F (170C) maka otu awa na minit 10.
Wepu umu nkoro tupu ha eje ozi.
Nabata: na-eje ozi 6
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 467 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 396 mg |
| Sodium | 474 mg |
| Carbohydrates | 36 g |
| Fri nri | 2 g |
| Protein | 30 g |