Ntụziaka osikapa e ghere eghe bụ nhọrọ zuru oke maka nri nri ikpeazụ. Ozugbo a kwadebere ihe niile a, nke dị mfe maka uzommeputa a, ebe ọ bụ na ị na-eji ọkụkọ mkpọ na ihe oriri na-ekpo ọkụ kpọnwụrụ, nri abalị pụrụ ịdị na tebụl n'ihe dị ka nkeji 15.
Ị ga-achọ osikapa esi nri osikapa ka ịmepụta ihe ise nke Chicken Fried Rice, ọ bụrụ na ị na-aga ụlọ na-achọ osikapa e ghere eghe, kwụsie ike na ụlọ ahịa China. Kama ịzụta nri nke sodium na MSG zụrụ, zụta osikapa, laa n'ụlọ, ma mee onwe gị a na-edozi ahụike na minit.
Ihe niile ị chọrọ ijere na nchịkọta a dị mfe bụ salad na-acha akwụkwọ ndụ a na-atụgharị ya na ụfọdụ mushrooms ma ọ bụ mkpụrụ osisi vinaigrette, ma ọ bụ mkpụrụ osisi salad mere site na oge mkpụrụ osisi.
Ihe Ị Ga-achọ
- 1 pasent ahụekere ma ọ bụ mmanụ na-esi nri
- 2 iko na oyi kpọnwụrụ na ose na yabasị ebido-ighe ngwakọta
- 3 iko oyi esie ya osikapa
- 1 (10 ounces) nwere ike ịkụ anụ ọkụkọ , drained, ma ọ bụ iko 2 esi nri cubed ọkụkọ
- 1 pasent nke tablespoons ma ọ bụ mmanụ safflower
- 2 àkwá, a kụgburu
- 3 tablespoons low sodium soy sauce
Otu esi eme ya
- Kpoo wok ma ọ bụ 10 "akwa skillet n'elu ọkara okpomọkụ.
- Tinye otu tablespoon mmanụ ma gbanwee wok ma ọ bụ skillet ka uwe. Gbakwunye ngwakọta kpọnwụrụ akpọnwụ na wok. Esi nri ma bido ruo mgbe obi siri ike, ihe dị ka 2 ruo 4 nkeji. Mgbe ahụ gbakwunye osikapa esi nri osikapa na ọkụkọ ma ọ bụ cubed. Ghichaa ihe ndị a maka nkeji ise ruo mgbe nri dị ọkụ.
- Na-esi nri na-esi nri na n'akụkụ wok ma ọ bụ skillet. Gbakwunye otu tablespoon mmanụ, wee tinye nsen a gbarụrụ. Esi nri ma mee ka àkwá gafee okpukpu ọkụ ruo mgbe a na-agbazi àkwá ma sie ya. Mee ka ngwakọta ya na ihe ndi ozo di iche ma gbakwunye ihe ozo soy. Nwuo ma jee ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1159 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 209 mg |
| Sodium | 900 mg |
| Carbohydrates | 160 g |
| Fri nri | 24 g |
| Protein | 77 g |