Ihe na-adọrọ adọrọ, a na-eji ndụmọdụ nzuzo sirloin mee ihe n 'uzommebe a maka ngwa ngwa onye na-esi nri na-egbutu ahịhịa. A na-ejikwa ezigbo steak ma ọ bụ gburugburu steak na-emefu ego.
Nri soy na tomato na-eme ka ihe oriri zuru oke maka anụ amịrị na ose, na obere garlic ntụ ntụ na-emepụta ihe ụtọ.
Ọ bụrụ na ị dị mkpirikpi n'oge, kpochapụ akụkụ ahụ na-acha aja aja. Browning na-agbakwunye ekpomeekpo ụfọdụ , mana ọ dịghị mkpa. Naanị ịkwanye ehi ahụ na ntụ ọka ahụ ma gbakwunye ya na onye na-esi nri ngwa ngwa, na-ewepụ ihe oriri ị.
Ihe Ị Ga-achọ
- 1 1/2 kilogram tips, bee n'ime iberibe ma ọ bụ ibe
- 4 ntụ ọka tablespoons
- 2 nri tablespoons oriri ma ọ bụ
- extra virgin olive oil
- 1 nnukwu akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, sliced na ibe
- 1 yabasị dị ukwuu, nke nwere ọnụ na sliced
- 1 nwere ike (4 ounces) sliced mushrooms, drained, nhọrọ
- 1 nwere ike (14.5 ounces) tomato diced
- 3 tablespoons low sodium soy sauce
- 1/2 teaspoon garlic ntụ ntụ
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon anuahade uhie uhie, nhọrọ
Otu esi eme ya
- Tinye ihe mgbochi a n'ime akpa ya na ntụ ọka ahụ ma maa jijiji ka ọ bụrụ uwe.
- Kpoo mmanụ ihe oriri na nnukwu skillet ma ọ bụ pan mgbochi ọkara-ọkụ dị elu (ma ọ bụ ihe nkedo crockpot ma ọ bụrụ na stovetop dị nchebe) ma gbaa aja mgbochi n'akụkụ niile.
- Na steak ịgbakwunye mgbịrịgba ose, sliced yabasị, na drained sliced mushrooms, ma ọ bụrụ na-eji.
- Jikọta tomato na soy ihendori, garlic uzuzu, ose oji, na ose ogwu anwuru, ma o jiri ya. Wunye n'elu steak na akwụkwọ nri.
- Kpuchie onye na-esi nri na-adịghị ngwa ngwa ma na-esi nri ONYE maka awa 6 ruo 8, ma ọ bụ na HIGH maka awa 4 ruo 5.
Ihe na-emetụ ọkụ
Nchịkọta nri na-adịghị ngwa ngwa, karịsịa na ọnọdụ dị ala, nwere ike ime ka mmiri na-erufe na mmiri. Ọ bụrụ na ị na-ejupụta na mmiri na-enweghị mmerụ ahụ, mee ka mmiri ghara ịba n'ime ya (tupu etinye nnu). Kpoo obere oge ole na ole n'ogo ka ị belata ma na-echebara ihe ọkụkụ. Detuo ma dozie oge, dị ka ọ dị mkpa.
Enyemaka na-eje ozi
Na-arụ ọrụ na osikapa a na-ekpo ọkụ ọkụ, ọkpụkpụ mara mma, ma ọ bụ poteto na agwa osisi green ma ọ bụ broccoli.
Mee ntuziaka na-aga n'ihu
N'abalị tupu ị na-eme atụmatụ ịsa nri, gbasaa ose na eyịm ma tinye ha n'ime akpa na drak sliced. Na akpa ọzọ jikọtara tomato, soy sauce, garlic ntụ ntụ, na ose a na-agba agba, ma ọ bụrụ na-eji ya. Rụgharịa ihe niile ruo n'echi ya mgbe ị dị njikere ịkpọkọta ihe ndị na-edozi ahụ na ngwa ngwa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 381 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 96 mg |
| Sodium | 827 mg |
| Carbohydrates | 19 g |
| Fri nri | 3 g |
| Protein | 36 g |