N'elu nnukwu efere a na-esi nri nke ọka eghe ya na mpekere anụ ọkụkọ lemon ma ọ bụ na-etinye ya na soy sauce siri sie sie ike maka protein ọzọ, ma jiri ya ma ọ bụ abụọ nke sofrito (nke a na-arụrụ n'ụlọ ma ọ bụ ụlọ ahịa zụtara).
A na-esite ya n'ọkụ n'ime miso na-esi ísì ụtọ nke a na-eji tomato na ihe esi ísì ụtọ. A na-agbakwunye obere green kale na njedebe, tinyere squirt nke wayo maka ncha. Tinye ihe na-acha uhie uhie na-acha uhie uhie ma ọ bụrụ na-amasị gị ihe oseose.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 1 ọkara yabasị (finely chopped)
- 2 cloves garlic (minced)
- 1 tomato (chopped chopped)
- 6-8 tomato-a mịrị amị (finely chopped)
- 1/4 iko miso
- 2 tablespoons uhie chile ose tapawa (dị ka
- aji pasta , ma ọ bụ ka o rie)
- 1 tablespoon tomato mado
- 2 teaspoons Worcestershire ihendori
- 1 tablespoons soy ihendori
- 1/2 teaspoon cumin
- 1 paprika smoked paprika
- 1 iko odo lentil
- 4 iko ihe oriri na ngwaahịa
- 1/2 iko uhie quinoa
- 8 nnukwu kale epupụta (nke a na-egbutu ma gbanye n'ime ihe mpempe akwụkwọ)
- Ihe ọṅụṅụ 1/2 wayo
- Nnu na ose nụrụ ụtọ
- Nhọrọ, maka ije ozi:
- sofrito ,
- siri ike sie nsen, thinly sliced chicken roasted
Otu esi eme ya
- Na-etinye olive mmanụ na nnukwu saucepan na yabasị na garlic. Esi nri na-abaghị uru-obere okpomọkụ, na-akpali akpali ruo mgbe yabasị ga-ebelata ma na-esi ísì ụtọ.
- Gbakwunye tomato chara acha na tomato a na-acha na-acha ọkụ na-esi nri ruo ọtụtụ n'ime mmiri mmiri si na tomato apụla.
- Tinye miso, chile garlic tapawa, pasta tomato, ihe na-eri worcestershire, soy sauce, cumin, na paprika smoked. Cook, edemede, maka nkeji 1-2. Na-agbanye na lentil.
- Gbakwunye efere akwukwo nri na pan ma weta simmer. Tinye okpomọkụ ma kpuchie ite ahụ. Mee ka lentil mee ihe dị ka minit 30, na-akpali ụfọdụ mgbe. Tinye quinoa ma nọgide na-esi nri, kpuchie, maka nkeji iri abụọ. Gbakwunye efere ihe oriri ma ọ bụrụ na ọ dị mkpa.
- Tinye kale na esi nri maka nkeji 1. Wepu ya na kpoo ma kpoo ya. Oge na nnu na ose nụrụ ụtọ.
- Akụkụ n'ime ọkwá na n'elu na ọkụkọ a ṅara sliced ma ọ bụ anụ dị nro dị nro, na pasent abụọ nke sofrito.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 484 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 1,501 mg |
| Carbohydrates | 78 g |
| Fri nri | 14 g |
| Protein | 27 g |