Okpukpo umu ehi nwere profaịlụ karia ogwu anu, ma ime ka ha di mfe. Ntụziaka a na-eji ihe ndị bụ isi mee ka ụmụ atụrụ na-akụkọta anụ na-esi ngwa ngwa.
Ntụziaka a na-eme ka a na-akpọ nwa atụrụ dị nro ka ọ bụrụ nke a ga-eji mee ihe, ma, ebe ọ bụ na oge nri bụ oge 5 ruo 7, a ga-eji ihe ndị ọzọ bara uru nke nwa atụrụ dị ka ebule na-ejide ya. Nri ogologo, nke na-adịghị ngwa ngwa ga-akụda anụ ahụ jikọtara na ogwe aka nke siri ike karị na-eme ka ọ bụrụ nke ọma na ndụdụ.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ na-esi nri (ma ọ bụ mmanụ oliv na-amaghị nwoke)
- 4 anya nwa atụrụ (ma ọ bụ ubu aka)
- 2 tablespoons
- ntụ ọka (nzube nile)
- 2/3 iko
- Nri amị (ma ọ bụ
- efere ọkụkọ )
- 1 (14.5-ounce) nwere ike tomato (diced)
- 1 garlic clove (minced)
- 1 obere tablespoon tomato mado
- Nri celery anọ (na-etinye sliced)
- Ngwunye nke nnu kosher na obere ose oji, ka o rie
- Garnish: pasili (chopped)
Otu esi eme ya
- Kpoo mmanu akwukwo nri na skillet ma obu mpe mpempe ihe karia ihe ozo.
- Mee ka atụrụ ahụ jiri ntụ ọka ghee ya ma jiri ya na-agba ya ọkụ ngwa ngwa na n'akụkụ abụọ ahụ.
- Gbanwee nwa atụrụ iji kpoo onye na-esi nri.
- Na onye na-ajụ ihe oriri, jikọta ehi ma ọ bụ broth ọkụkọ, tomato diced mkpọ, garlic minced, pasta tomato, na sliced celery. Tinye nnu na ose ka o sie uto. Weta ngwakọta na obụpde, na-emegharị mgbe ụfọdụ.
- Wunye ihe otite a na-ekpo ọkụ n'elu nwa atụrụ na-esi ngwa ngwa.
- Kpuchie ma sie ya elu ruo minit 30, gbanweezie ya ma nọgide na-esi nri maka awa 5 ruo 7.
- Gbalịa ịlele oge ị ga-esi na-esi nri ma na-eje ozi n'úkwù ndị a na-efesa na pasili.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 978 |
| Ọnụba abụba | 60 g |
| Abụba buru ibu | 24 g |
| Abụba na-enweghị ntụpọ | 26 g |
| Cholesterol | 258 mg |
| Sodium | 786 mg |
| Carbohydrates | 34 g |
| Fri nri | 5 g |
| Protein | 74 g |