Ntụziaka a bụ ngwa ngwa ma dị mfe iji obi oyi na-ekpo ọkụ na-eme ka ọ bụrụ ihe a na-eme, ya bụ, ahịhịa anwụrụ ọkụ na-eme ka oyi na-acha oyi n'ahụ, ọgwụ ọhụrụ ... na aka ikpeazụ nke ihe ọṅụṅụ lemon. Ọ na-achọ ka ọtụtụ nsị ọhụrụ, ma ọ bụrụ na ọ dị oke ụtọ maka uto gị, dochie ya na 2 tablespoons nke ọhụrụ ma ọ bụ yiri nke mịrị amị.
Ihe Ị Ga-achọ
- 1 pound 3 peel nke pezen oyi
- 3/4 paụnd nke obi atịchok oyi kpọnwụrụ akpọnwụ
- 1 ụyọkọ ọhụrụ
- dil (ihe dị ka 2 1/2 ounces), ị ga-ewepụ, chopped (ma ọ bụ 3-4 pasent nke ahihia ogwu)
- 3 nnukwu eyịm green, chopped
- 2 ọkara mfri eke tomato, grated ma ọ bụ finely chopped (na ihe ọṅụṅụ)
- 1 1/2 teaspoons nke nnu
- 1/2 teaspoon nke ose
- 3/4 iko
- mmanụ olive
- 1 iko mmiri
- Ihe ọṅụṅụ nke 1-2 lemons
Otu esi eme ya
- Sauté na yabasị na dil ruo yabasị na-eme ka obi dị ụtọ, gbakwunye tomato ma sie nri maka minit 8-10.
- Tinye peas, obi atịchok, nnu, ose, na mmiri. Mee nke ọma.
- Were na obụpde, ekpuchi, belata okpomọkụ na simmer maka nkeji 30.
- Gbanyụọ okpomọkụ ma gbakwunye ihe ọṅụṅụ lemon.
- Gbanye pan ka ị na-ekesa (ghara ịkwali), kpuchie, ma nọrọ ọdụ minit 10 tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 525 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 20 g |
| Cholesterol | 0 mg |
| Sodium | 619 mg |
| Carbohydrates | 58 g |
| Fri nri | 12 g |
| Protein | 13 g |