A na-ejikwa tomato, osikapa, zucchini, na cheese mozzarella kwadoro ndị a dị mfe. Mkpụrụ vaịn na mkpụrụ osisi na chopped na ose na-agbakwunye ekpokpo ụtọ na udidi na efere.
N'ime otu ihe a na-eche, a na-etinye ihe ndị a na-eri anụ ndị na-eri nri, tinyere osikapa, sliced sliced sliced, na nsị nke chiiz mozzarella.
Jiri kpochapu umu mmadu ma ọ bụ ọkpụkpụ dị na efere skillet dị mfe.
Ihe Ị Ga-achọ
- 1 obere teaspoon nnu
- 1 teaspoon seasoned nnu
- 1 teaspoon chili ntụ ntụ
- 1/8 teaspoon freshly ground black pepper
- 1 tablespoon
- extra virgin olive oil
- 4 kporo anụ ezi, ihe dịka 3/4-anụ ọhịa
- 1/2 iko raw ogologo ọka osikapa
- 2 mkpọ (14.5 ounces each) diced tomatoes
- 1/2 cup chopped
- akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ
- 1/2 cup chopped onion
- 1/4 iko sliced mfri eke eto
- 1 tablespoon shuga
- 2 iko thinly sliced zucchini ma ọ bụ n'oge okpomọkụ skwọsh
- 1/2 na 1 cup shredded chiiz Mozzarella
Otu esi eme ya
Gwakọta nnu ahụ, nnu nke a na-eme ka ọ dị ụtọ, chiiz ntụ ntụ, na ose na obere efere. Ghichaa anụ ezi anụ ma tụfuo abụba ọ bụla.
Egwú mmanụ na skillet na-ajụ-elu okpomọkụ; gbanwee anụ ezi anụ ezi maka ihe dị ka minit 3 ruo 4 n'akụkụ nke ọ bụla, na-eme ka akụkụ abụọ ahụ nwee ntanye 1 teaspoon nke ngwakọta ihe na-esi nri ka ha na-esi nri.
Dichapụ abụba ọ bụla, na-ahapụ anụ ndị anụ ezi na skillet. Tinye osikapa na skillet tinyere tomato, akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, yabasị, oliv, na shuga.
Na-edozi sliced zucchini gburugburu na nsọtụ nke skillet na fesaa na fọdụrụ seasoning ngwakọta.
Kpuchie na esi nri, na-akpali akpali mgbe ụfọdụ, maka ihe dị ka nkeji 30, ma ọ bụ ruo mgbe a na-esi nri * na-esi nri * ma osikapa dị nro. Ọ bụrụ na ị na-eji osikapa agba aja aja, wepụ oge.
Top na cheese mozzarella ma kpuchie pan. Esi nri maka ihe dị ka nkeji 2, ma ọ bụ ruo mgbe chika gbazee.
* A ghaghị esi nri ya ka ọ bụrụ ihe dịka 145 F (63 C). A ghaghị esiri anụ ezi anụ ọkụ sie ya na 160 F (71 C). Hụ Mbadamba Ụdị Mkpụrụ na Nchekwa Nri Atụmatụ
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| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 640 |
| Ọnụba abụba | 32 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 145 mg |
| Sodium | 1,462 mg |
| Carbohydrates | 37 g |
| Fri nri | 5 g |
| Protein | 51 g |