Na-agafe ọkaibe nchịkwa mba n'ahịa ụlọ nri ma ghara ịma ihe ị ga-eme ha? Ọfọn, nhazi a ga-edozi nsogbu ahụ.
Nyere na ịkpụ nke beef dị ezigbo njọ, ọ bụ onye zuru oke na-eme nri ngwa ngwa. N'adịghị ka mgbawa dị mkpụmkpụ, ndị a adịghị enye abụba ọ bụla, n'ihi ya, ọ dịghị mkpa ka ọ bụrụ na ọ ga-ewepu ọkara ụzọ site na nri. Ntụziaka a na-akpọ maka obere tomato na mmanya ọbara ọbara mmanya na-acha uhie uhie achịcha na-egbuke egbuke na mmanụ aṅụ.
Ihe Ị Ga-achọ
- 1 1/2 pound / 700 g mba nchịkwa anụ
- 1 1/2 iko / 360 mL ketchup
- 1/2 iko / 120 mL mmanya na-acha uhie uhie, na-edebe ọkara maka nkwụsị nke pan
- 1/3 iko / 80 mL yabasị, chopped chopped
- 2 cloves garlic, minced
- 1 tablespoon / 15 mL olive mmanụ
- 2 tablespoons / 30 mL obere sodium soy ihendori
- 1 tablespoon / 15 mL mmanụ aṅụ
- 2 teaspoons / 10 mL Worcestershire ihendori
- 2 teaspoons / 10 mL herbes de provence
- 2 teaspoons / 10 ml nnu
- 1 teaspoon / 5 mL akọrọ Mọstad
- 1/2 teaspoon / 2.5 mL ose oji
- 1/4 teaspoon / 1.25 ml cayenne ntụ ntụ (nhọrọ)
Otu esi eme ya
- Jikọta ketchup, 1/2 nke mmanya na-acha ọbara ọbara, soy sauce, mmanụ aṅụ, ihe dị mma Worcestershire, herbs, mkpụrụ osisi mọstad, ose oji, na cayenne na nnukwu efere. Wepụ ya.
- N'ime nnukwu pan, mmanụ olive ọkụ. Tinye yabasị na esi nri maka minit 1 ruo 2. Gbakwunye galik, ma sie nri maka nkeji 1. Wepu ya na mpempe slotted ma tinye ya na nnukwu efere na ngwakọta ihe oriri. Wụsaa n'akụkụ abụọ nke ribs na nnu na ose. Tinye na pan ma nyocha anụ ahụ n'akụkụ niile (ihe dị ka minit 2 kwa n'akụkụ). Jide n'aka na pan dị mma ma na-ekpo ọkụ.
- Mgbe a na-eme anụ na-agbawa, wepu ma debe ha n'ime obere osi nri . Nọgide na-ekpo ọkụ ma tinye 1/2 nke mmanya na-acha ọbara ọbara (iko 1/4) na pan na-ekwe ka ọ daa. Ka ngwakọta afụ maka 15 ruo 30 sekọnd. Gbanyụọ okpomọkụ. Tinye nchịkọta nri na pan na okpomọkụ site, ihe dịka 1 ruo 2 nkeji. Ozugbo a na-esi nri dị ọcha, wụsa anụ ma gbanye obere cooker maka nnukwu okpomọkụ . Esi nri maka nkeji iri atọ na elu ma belata okpomọkụ na ala na-esi nri maka awa 6 ruo 8.
- Ka ọ na-erule ngwụsị nke oge nri, nsị ehi ga-adị nro. Na-adị nwayọọ mgbe a na-ewepụ onye na-esi nri ngwa ngwa. Ọ bụrụ na ịchọrọ mmasị, ị nwekwara ike ịkwanye anụ ahụ ma tinye ya na sandwiches na ihendori n'elu ma ọ bụ rụọ ọrụ n'akụkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 621 |
| Ọnụba abụba | 44 g |
| Abụba buru ibu | 36 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 2,526 mg |
| Carbohydrates | 54 g |
| Fri nri | 5 g |
| Protein | 8 g |