Enwere m akwụkwọ abụọ nke nne nne m ochie, ihe nchịkọta aka aka edere maka efere a. A na-ejikọta ibe ndị a na ntụtụ nchara. M na-arụ ọrụ site na foto nke uzommeputa, ebe m na-achọ ịchekwa akụ a dị oké ọnụ ahịa, na-enyefeghị mpempe nke tomato ndị a kụrụ mkpọrọgwụ ruo ọgbọ n'ọdịnihu.
Na nhazi akwukwo aka, nne nne m dere, sị, "Kụcha anụ ahụ ruo mgbe ọ chọrọ ịmalite efe efe."
Ihe Ị Ga-achọ
- 1 cup chopped tomato (ma ọ bụ 1 cup tomato diced tomato)
- 1 tablespoon nnu
- 6 ọkara akwụkwọ ndụ akwụkwọ ndụ na-ede ede
- 1/2 paụnd
- Anụ ehi akwọrọ akwọ
- 1/2 pound ala ezi
- 1/4 iko mmiri ọkụ
- 1 ọkara yabasị, chopped
- 3 iko esiri ya
- osikapa na-eto eto (ihe dị ka 1 cup raw)
- 1 teaspoon nnu, mgbakwunye
- 1/2 teaspoon ose oji
- 1/4 teaspoon ose na-acha ọcha
Otu esi eme ya
- Iberibe tomato (ma ọ bụ tụọ 1 cup drained diced tomato canned) ma wepụ ya.
- Preheat na oven ka 350 F.
- Weta nnukwu ite nke mmiri na tablespoon nnu na obụpde ma jiri nlezianya dobe ndị na-ede ede n'ime mmiri esi mmiri. Weghachite na obụpde, ma obụpde akwụkwọ ose maka nkeji ise. Wepu ma igbapu.
- Kwadebe ndị na-ede ede site na igbutu mkpuru osisi ahụ n'elu ma wepu ihe azu. Wepu osisi niile ka o kwere mee ma egbughị ya ma ọ bụ akụkụ nke akwụkwọ ahụ.
- Nri anu ala na anu anu na akwa skillet n'elu usoro-oke ogwu ruo mgbe ochacha ya, wee gbakwunye mmiri na-ekpo ọkụ. Richaa ruo mgbe mmiri gwụsịrị, ihe dịka nkeji 5, tinyezie tomato na yabasị ma sie nri maka nkeji iri, na-akpali akpali mgbe mgbe.
- Mee ka osikapa a na-esi nri na nnu ọzọ, na ose na-acha oji na nke na-acha ọcha na ntanye iji jikọta ya. Wepu ya site na ikpo na ihe ndi na-ede akwukwo na ihe ndi ozo.
- Tinye akwukwo osisi a na-etinye n'ime ite mmiri nke na-ejide ha, ma na-akpọ nkụ na oven, nke a na-ekpuchi, maka minit 30.
I nwekwara ike
Achịcha ndị a na-esi n'ala na-egbu anụ na osikapa
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 546 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 66 mg |
| Sodium | 1,612 mg |
| Carbohydrates | 82 g |
| Fri nri | 3 g |
| Protein | 28 g |