Akwukwo uzo bu ndi mara na Southern states, ma ichota ha na otutu ndi ozo. A na-efe ha dịka efere n'akụkụ ma ọ bụ nri isi ha n'onwe ha ma ọ bụ dịka ihe ngwakọta nke akwụkwọ nri. Ha na-enwekwa obi ụtọ ma ọ bụ stew.
Ngwunye a na-esite na mmanụ a na-agụnye ham, akwụkwọ nri, na nhazi oge. Nri a na-acha na-acha na-agba oyi bụ nhọrọ kachasị mma maka ofe a, mana esiri ya bekee a na-eji aka ya edozi ya. Hụ ntụziaka maka nri a gwakọtara agwa.
Tinyere carrots diced, tụlee itinye 1/2 iko diced celery maka mmezi ekpomeekpo. Diced rutabaga na-eme ka mgbakwunye dị mma, ma ọ bụ gbakwunye kernels ọka ọhụrụ ma ọ bụ oyi. Na-enwere onwe gị iji dochie anuba na nsị ehi ma ọ bụ ụfọdụ nkedo na-esi ísì. Ma ọ bụ mee ya na mgbakwunye nke ihe dị ka 1/2 iko nke anụ ezi e ji esi nri.
Ntụziaka oku maka 2 teaspoons nke Fikiere marjoram. Marjoram yiri oregano kama ọ dị egwu. Ọ bụrụ na ị nọ n'ọnọdụ oregano a na-amị, jiri naanị 1 teaspoon. Ma ọ bụ dochie marjoram ihe dị ka 1 1/2 teaspoons nke akwukwo ahihia akwukwo ogwu.
Ihe Ị Ga-achọ
- 1/4 iko bọta
- 1 1/2 iko chopped yabasị
- 1 cup diced carrots
- 3 ruo 4 cloves garlic, minced (ma ọ bụ 1 1/2 teaspoons garlic ntụ ntụ)
- 1 teaspoon garlic na ogwu sizinin (unsalted, eg, Mrs. Dash)
- 1 tablespoon ihe ọṅụṅụ lemon
- 1 1/2 iko diced ham
- 10 ounces frozen baby lima beans
- 2 teaspoons Fikiere marjoram
- 1/2 iko ọhụrụ pasili pasent
- 4 iko mmiri (ma ọ bụ ọkụ ọkụ ma ọ bụ ihe oriri)
- Nnu na ose, nụrụ ụtọ
Otu esi eme ya
- Ghichaa bọta ahụ na oven oven ma ọ bụ akwa stockpot n'elu okpomọkụ. Mgbe bọta ahụ na-ekpo ọkụ, na ụfụfụ na-agbada, gbakwunye eyịm na carrots. Ghaa yabasị na carrots maka ihe dị ka minit 5 ruo 7, ma ọ bụ ruo mgbe eyịm dị nro ma na-amalite na-acha aja aja, na-akpali ugboro ugboro.
- Tinye garlic ntụ ntụ ma ọ bụ garlic ọhụrụ, ihe a na-eme ka ogwu, na ihe ọṅụṅụ lemon. Gaa n'ihu nri maka nkeji 2. Tinye mkpata ụkwụ, mma mmiri oyi, marjoram, pasili, na ngwaahịa ma ọ bụ mmiri.
- Were ham na mmanụ agwa ofe na obụpde; belata okpomọkụ, ekpuchi, ma kpochapụ minit 20, na-akpali ụfọdụ mgbe ụfọdụ.
- Detuo ihe ogwu na oge na nnu na ohuru oji, dika o choro.
- Na-arụ ọrụ ham na mmanụ aka ofe na egosiri ọka wheat, ma ọ bụrụ na achọrọ.
Atụmatụ
Dried Baby Lima Beans: Rincha ihe dị ka 1/2 ijeri nke ise agwa ma bulie ha; wepu oria ma mebie ya. Tinye agwa n'osisi na-ekpuchi ya na ihe dị ka iko mmiri 4. Na-ekpuchi ka kwụrụ ihe dị ka elekere 6 ruo 8 ma ọ bụ n'abali. Dichaa agwa ma kpuchie ya na iko iko mmiri 4. Were na obụpde; belata okpomọkụ ka ọ dị ala ma kpoo ihe dị ka minit 45 ruo otu awa, ma ọ bụ ruo mgbe obi dị nro. Dicha na-eji na ofe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 220 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 23 mg |
| Sodium | 453 mg |
| Carbohydrates | 27 g |
| Fri nri | 7 g |
| Protein | 11 g |