Achịcha nchịkọta ọnụ bụ ihe ọkụkụ na-acha akwụkwọ ndụ akwụkwọ ndụ nke Ghana bụ nke na-ejikarị nchịkọta anụ na azụ a mịrị amị, esiri ya n'otu ite tinyere akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri, akwụkwọ nri ma ọ bụ akwụkwọ amaranth (callaloo). A na-agbakwụnye ala nke osisi melon. A maara osisi ndị a dị ka agushie na Ghana ma ọ bụ egusi na Nigeria. Ihe ndi a nile jikotara iji nye uzo a di iche.
Ihe Ị Ga-achọ
- 1 1/3 pound steak bee n'ime 1-cubes cubes
- 2 ruo 3 tablespoons nke mmanụ nkwụ
- 1 yabasị
- 3 cloves nke garlic
- Onu ogugu di otu aka nke ugbo ohuru, nke di nma
- 4 ruo 5 mfri eke tomato, anuahade ma ọ bụ chopped
- 1 scotch bonnet pepper
- 1/2 iko nke ala obi melon osisi
- 1/2 iko nke salted anchovies ma ọ bụ crayfish (nhọrọ)
- 1 mpempe akwụkwọ mpempe akwụkwọ oyi ma ọ bụ mkpọ
- callaloo
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
1. Ghichaa eyịm, kpoo garlic ma ghaa ya. Tinye ite gị na stovu elu, tinye 1½ teaspoons nke nkwụ n'ime pan na ighe yabasị, ginger, na garlic.
2. Mgbe eyịm amalite agba aja, gbakwunye steak diced ma kwe ka agba aja aja ruo nanị minit ole na ole.
3. Gbakwunye tomato chara acha na scotch bonnet pepper. Scotch bonnet na-ede akwụkwọ nwere ike ịgbakwunye ezigbo ọkụ ọkụ na-ekpo ọkụ ma ọ bụrụ na ịchọrọ ịkụda ya, gbakwunye ose ahụ n'ozuzu ya.
4. N'ebe a, jikọta ọkara otu iko nke ntụ ọka agushie na mmiri, nke zuru ezu iji mepụta mpe. Debe ya maka nkeji ole na ole.
5. Mgbe tomato malitere ịkụda, 5 ruo 7 nkeji, wụsa na pasti agushie na-enweghị edemede. Na-ekpuchi nsị na simmer na obere na-ajụ okpomọkụ maka ihe dị ka nkeji 20.
6. Maka ndị na-abịa abịa ma na-achọ ka ha jiri ọgwụ mgbochi akpọnwụ, gbanye ha na mmiri ọkụ maka ihe dịka minit 10. Na-emegharị mmiri ahụ, wụpụ ma kpochapụ azụ ahụ. Enwere m nke ọma hapụ ntinye nnu nke ruru nnu dị elu nke azụ a mịrị amị.
* Ọ bụrụ na iji crayfish, ndị a anaghị abụkarị nnu ma nwee ike ịgbakwunye ya na stew. Ọ bụrụ na ịnweghị ike ijide azụ a mịrị amị ma ọ bụ edere azụ, ma ọ ga-achọ ka ị gbanwee ire ụtọ nke ihe oriri, ọ ga-eme nke a site n'ịgbakwunye ụfọdụ anchovies mkpọ.
7. Mgbe nkeji iri abụọ gasịrị, kpughee ite ahụ. Ị ga-achọpụta na agushie esiwo ya ma kpoo achicha siri ike yiri nke bean curd ma ọ bụ tofu. Ugbu a ị nwere ike imebi nke a ma bido n'ime stew.
8. Gbakwunye azụ ahụ, akwụkwọ nri ahụ na-esote ya ma kwe ka ị kpoo maka minit 10.
9. Lelee oge tupu ị na-eje ozi. A na-eji osikapa ma ọ bụ akụkụ ndị ọzọ nke okpokoro sie siere efere a.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 253 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 80 mg |
| Sodium | 168 mg |
| Carbohydrates | 14 g |
| Fri nri | 3 g |
| Protein | 33 g |