Na Grik: Akwukwo Igbo a na-akpọ, lahv-RAH-kee stoh FOOR-noh seh har-TEE
A na-ejupụta ahihia mmiri ( lavraki ) na mkpuru osisi, na-ede n'elu na ala site na tomato, wee sie ya ma jụọ ozi ọbọp na akwụkwọ nchịkwa maka ihe dị mma na ngosi.
Edits site Kenton:
Otu ihe dị mma maka nri na azụ bụ na ọ ga-aghọ nri calorie dị obere. M na-ekwu, ee, ị nwere ike itinye ihe na iburu calorie na mmiri, ma n'ozuzu, ọ bụ nri dị mma. Ntụziaka a abụghị ihe ọzọ.
Mmiri mmiri na-abata n'ihe dị ka calorie 125 na azụ. Ọzọkwa, ọ nwere 0 carbs, na onyepping 24 grams protein. N'ihi ya, ọ bụ nnukwu nhọrọ. Ọzọkwa, enwere ike ịchọta ya maka ụfọdụ azụmahịa dị mma, ya mere lepụ anya na ha na ngwaahịa. Ha na-agbazi ezigbo mmiri (dị ka ọtụtụ azụ).
Ihe m na-ahụ maka ụdị ntụziaka ndị a (nchịkọta azụ na nri) bụ na ị na-emechi akara n'ime ihe ọkụkụ. Ha adịghị agba ọsọ ma ha nọdụ ala ma banye n'ime azụ. M ga-ekwu na nke a nwere ike ịme ka azụ ahụ dị ka flakey ma sie ya na-emeghe, n'ihi ya, ị nwere ike ịchọọ ihe ma ọ bụrụ na ịchọrọ ya n'ụzọ ahụ. Kedu ụzọ ọ bụla, ọ na-eme ka nri nri dị ike.
Ihe Ị Ga-achọ
- 4 mmiri mmiri (ihe dị ka 1 ruo 1 1/4 ijeri nke ọ bụla)
- 1 1/2 - 2 bunches nke pasili (ọhụrụ, chopped finely)
- 5 cloves garlic (thinly sliced)
- 2 tablespoons nke lemon ihe ọṅụṅụ (freshly squeezed)
- 2 tablespoons mmanụ olive
- Iji detụ ire: nnu mmiri
- 1 okpukpu abụọ nke nke Greek oregano (riga)
- 24 mkpụrụ tomato (mkpa, gburugburu, 4-5 nnukwu tomato)
- Maka imeghari: mmanụ olive
- 1 iko mmanya ọcha
- 3 iko mmiri
Otu esi eme ya
Ngwurugwu na-ekpuchi ya ruo 400 - 410 ° F (205 - 210 ° C).
Gut na azụ azụ (na-ahapụ isi na), ma kpochapụ nke ọma. Pat akọrọ. Nnu nnu nnu n'ime na.
Gwakọta pasili, garlic, ihe ọṅụṅụ lemon, 2 tablespoons mmanụ olive, na oregano, na nnu nnu nke nta, ma na-eme ka akwara afọ.
Wunye mmanya na mmiri n'ime ala nke nnukwu pan (ihe dị ka 15 3/4 X 13 3/4 ma ọ bụ ihe nhata).
Were mpempe akwụkwọ na mmanụ.
Dowe 3 mpekere tomato n'elu akụkụ mmanụ, otu azụ dị n'elu, na nchịkọta 3 ọzọ n'elu azụ. Yipụ azụ ọ bụla n'otu mpempe akwụkwọ na ebe, na-agbada n'akụkụ ala, na pan pan.
Acha na 400 ° F (210 Celsius) maka ihe dịka minit 45. Iji nwalee maka inyefe, pịa akwụkwọ ahụ n'aka gị. Azụ kwesịrị ịdị nro.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 181 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 58 mg |
| Sodium | 119 mg |
| Carbohydrates | 4 g |
| Fri nri | 1 g |
| Protein | 27 g |