Nke a bụ ụzọ dị mma maka potlucks, egwuregwu nke ụbọchị, na ụma. Ọ bụrụ na ịnweghị ike ịnweta ọka ọhụrụ, jiri mkpụrụ mkpọ ma ọ bụ oyi kpọnwụrụ maka uzommeputa. Otú ọ dị, mgbe ọka na-adị n'oge, jiri uru nke nri a dị ụtọ mee ihe zuru oke.
Ihe Ị Ga-achọ
- 8-10 ntị ọka (zoro)
- 1 cup aha
- 1 enwere ike ibia (drained)
- 1 obere ụtọ yabasị (bee n'ime 1/2 nke anụ ọhịa ahụ Mpekere)
- 1/4 iko / 60 mL akwukwo pasili (chopped)
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 2 tablespoons / 30 mL cider mmanya
- 1 teaspoon / 5 ml nnu
- 1/2 teaspoon / 2.5 ml ọcha ose
- 1/4 iko mmanụ ihe oriri
- Nhọrọ: 4 mpekere anụ ezi esi nri (chopped)
Otu esi eme ya
Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ. Ahịhịa ọka na yabasị mbadamba mmanụ na mmanụ. Tinye yabasị na grill nke mbụ ma sie nri maka nkeji 3 kwa n'akụkụ, ma ọ bụ ruo mgbe ị ga-eji nro dị mma. Wepu ya na ikpo ọkụ mgbe emechara ya. Ganye ọka na ncha na esi nri maka nkeji 3-5, na-atụgharị mgbe mgbe. Ihe ebe a bụ iji nweta kernel ọka. Ozugbo ọka nwere àgwà dị mma, wepụ ya na okpomọkụ.
Gri esi eyịm ma wepụ ya.
Tinye otu ọka ọka n'ime nnukwu nnukwu efere na iji mma, jiri nlezianya kpochapụ ndụ. Ihe a bụ iji nweta ọtụtụ kernels n'ime efere karịa ife efegharị n'ime ụlọ ahụ. Nke a bụ ihe mere m ji atụ aro nnukwu efere karịa okputu maka ọrụ a.
Tinye ederede, yabasị, agwa aka, anụ ezi a gụrụ (nhọrọ), na pasili ka ọ bụrụ efere. Gwakọta mmanụ olive, mmanya, nnu, na ose ọcha. Wụ n'elu n'elu ma kpụga ka ị kpoo. Lelee maka ekpomeekpo. Na-eje ozi ozugbo ma ọ bụ kpuchie na-etinye n'ime friji ruo mgbe ị dị njikere ije ozi.
* Ọ bụrụ na ị na-eji ọka ma ọ bụ ọka gwakọtara kpọnwụrụ, tinyekwuo na efere na ihe ndị ọzọ edozi ma gbakwunye na vinaigrette n'elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1028 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 2 mg |
| Sodium | 271 mg |
| Carbohydrates | 247 g |
| Fri nri | 3 g |
| Protein | 3 g |