Nke a bụ ihe na-eme ka ihe oriri na-adọrọ adọrọ. Nye onye nke a a nwaa oge ọzọ ị na-enwe ọnọdụ maka azụ azụ. Ọ bụ nri obi ụtọ ma na-atọ ụtọ nke ga-abụ ihe ọkụ.
Ihe Ị Ga-achọ
- 4 ogwu ohuru zuru oke, kpochara
- 2 iko / 475 mL akwụkwọ nri, chopped
- 1 1/4 iko / 300 mL achịcha achicha achịcha
- 1 iko / 240 ml mmanya ọcha
- 1/4 iko / 60 mL dry sherry
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 1/4 iko / 60 mL nke osisi pine
- 1/4 iko / 60 ml green eyịm, chopped
- 1/2 iko / 60 mL mmiri ara ehi skim
- 2 teaspoons / 10 ml butter
- 1 teaspoon / 5 ml mmanụ mmanụ
- 2 teaspoons / 10 mL ihe ọṅụṅụ mmiri lemon ọhụrụ
- 1 teaspoon / 5 mL ose
- 1 teaspoon / 5 mL nnu mmiri
Otu esi eme ya
Gwakọta eyịm na-acha akwụkwọ ndụ na mmanụ olive ruo mgbe ha malitere ịmalite. Tinye sherry na nwuo nke ọma. Tinye inine na ahihia mkpuru. Richaa nkeji nkeji 2 ma ọ bụ ruo mgbe spinch wilts. Wepu na okpukpo ma gbakwunye nri achicha, mmiri ara ehi, na pinch nke nnu, ose na-atọ ụtọ, na ihe ọṅụṅụ lemon. Mix ọma. Saa na kpochapu ogwu. Kpoo ọ bụla trout na 1/4 nke nri ngwakọta. Jikọọ aka na kichin iji nweta nri.
Wepụ ya. Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ. Ikpokọta mmanya, 1 teaspoon nnu, 1 teaspoon ose na butter ke pan na simmer nke 3-5 nkeji. Gwakọta ebe a na-ekpo ọkụ ọkụ. Nri mgbe nile na ngwakọta mmanya ruo mgbe e mere azụ (ihe dị ka 20-22 nkeji). Ozugbo anụ ọhịa na-adị mfe ma rute okpomọkụ nke dị n'ime ala ma ọ dịkarịa ala ogo 145, wepụ si na grill ma jiri efere gị kacha amasị gị
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 580 |
| Ọnụba abụba | 31 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 70 mg |
| Sodium | 933 mg |
| Carbohydrates | 35 g |
| Fri nri | 3 g |
| Protein | 30 g |