Nri anụ ezi a na-amị anụ a na-atọ ụtọ na ihe fọrọ nke nta ka ọ bụrụ mbọ. Ọ bụ ihe na-adọrọ adọrọ nke anụ ezi, painiapulu, na ihe ndị ọzọ ị nwere ike ịnwe. Ụtọ ụtọ ma na-egbuke egbuke jikọrọ anụ ezi mara mma.
Na-eje ozi a ụtọ-utoojoo ezi ezi anụ sliced na-ekpo ọkụ esie osikapa.
Ihe Ị Ga-achọ
- 1 ọkpụkpụ anụ ezi ọkpụkpụ (ihe dịka 3 lbs)
- Dash nnu (ma ọ bụ ka o rie)
- Dash freshly ground black pepper (ma ọ bụ na-atọ ụtọ)
- 1 nwere ike inyapia apiapulu (8 oz)
- 2 tablespoons shuga aja
- 2 tablespoons soy ihendori
- 1/2 clove garlic (minced)
- 1/4 teaspoon basil sie
- 2 tablespoons niile-nzube ntụ ọka
Otu esi eme ya
- Beecha ya na ọkara, ọ bụrụ na ọ dị mkpa, na ebe na Crock Pot. Wụsaa na nnu na ose.
- Gwakọta ihe oriri niile ma e wezụga ntụ ọka na mmiri; wụsa anụ.
- Kpuchie ma sie nri ala ruo awa 8 ruo 10.
- Wepu anu sitere na mmiri.
- Mee nnọchibido n'elu iko buru ibu buru ibu wee wụsa mmiri na ya.
- Weghachite painiapulu akwa na onye na-esi nri ngwa ngwa tinyere anụ ezi.
- Gbakwunye mmiri ka o tinye n'ime iko ihe eji mee ka iko iko 1/4. Wunye n'ime saucepan.
- Gwakọta ntụ ọka na mmiri oyi ọnụ ka ha wee mịnye ya. Bido n'ime mmiri mmiri dị ọkụ. Esi nri ma nwuo ruo mgbe ị na-agba. Wunye n'elu anụ; jee osikapa, ma ọ bụrụ na achọrọ gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 433 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 99 mg |
| Sodium | 649 mg |
| Carbohydrates | 28 g |
| Fri nri | 2 g |
| Protein | 38 g |