Ntụziaka a maka millet na akwukwo nri na-etinye ebe ahụ n'ụbọchị dị jụụ, ọ ga-abụkwa otu ite nri. Anyị na-esikarị nri maka nri ụtụtụ n'oge ọnwa nchịkwachị, nke a na-emekwa ka nhọrọ ụtụtụ nri nri dị mma. Ị nwere ike ịdị iche na akwụkwọ nri dịka ihe ị nwere na aka (lee ọdịiche dị n'okpuru maka aro), ma ọ bụ ọnọdụ gị, ma jide n'aka na ị na-eji isi nke karọt / celery / yabasị. Iri nri na millet na-agbakwụnye ihe oriri ọzọ na ofe. (Nzọụkwụ a bụ nhọrọ kama ọ na-agbakwụnye mgbakwunye ngwaahịa ikpeazụ.)
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 1 ụtọ yabasị (chopped)
- 1 stalk celery (chopped)
- 2 carrots (chopped)
- 1 leek (chopped)
- 1 tonip (peeled na chopped n'ime bite-sized chunks)
- 1 ụtọ nduku (bee n'ime aru-sized chunks)
- 1 akwukwo akwukwo
- 2 alaka gi
- 1-quart ihe oriri ngwaahịa
- 2 iko mmiri
- 1 iko
- millet
- Nnu mmiri na-atọ ụtọ
- Osisi ohuru na-esi ísì ụtọ
- Garnish: chopped pasili Ịtali
- Nhọrọ: mmanye mmanụ olive na-eto eto na-eje ozi
Otu esi eme ya
- Kpoo mmanu mmanu n'anyere okpukpu kpoo. Gbakwunye yabasị chopped, celery, carrots, na leek, ma esi nri nkeji ise, ruo mgbe yabasị bụ translucent.
- Tinye mgbanye, nduku na-atọ ụtọ, mmiri akwukwo, thyme, ngwaahịa na mmiri, na pinches abụọ nke nnu nnu. Were na obụpde, ekpuchi, belata okpomọkụ, ma esi nri nkeji iri na ise.
- Mgbe ofe na-esi nri, na-ekpo obere skillet n'elu okpomọkụ. Tinye millet na pan na toast maka nkeji ise, na-emegharị ugboro ugboro, ruo mgbe millet bụ ọlaedo ma nye ya ísì ísì.
- Tinye millet na ofe ma gbanyekwuo minit 20, ruo mgbe millet na akwụkwọ nri dị nro. Wepu ma tụfuo akwukwo akwukwo na alaka gi. Gbanwee ihe ị ga-esi na-atọ ụtọ ma na-eje ozi, na-eme ka pasili na chopped na mmanụ oliv.
Ihe di iche: Tinye otu iko iko osisi tomato di iche iche (ohuru ma obu iko) maka okwute di nma ma obu ihe ozo. I nwekwara ike dochie ngwaahịa ọkụkọ maka ngwaahịa nri. Gbakwunye agwa agwa ma ọ bụ kale n'ime minit iri nke iri nri. (Ọ bụrụ na ị na-ahọrọ akwụkwọ nri, gbakwunye ya tupu ị na-eje ozi, ọ na-ewe otu minit iji steam ala n'ime ofe). Maka protein a gbakwunyere, gbakwunye ike nke drained beans ma ọ bụ chickpeas (ma ọ bụ iko 2 nke ọkụ ọkụ a kụrụ nke ọma maka ndị na-eri nri).
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 127 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 202 mg |
| Carbohydrates | 20 g |
| Fri nri | 5 g |
| Protein | 3 g |