Ihe a na-eri, ihe a na-esi n'ọkụ na-eme ka ọ bụrụ nri magburu onwe ya ma ọ bụ nri n'akụkụ ọ bụla. Nchikota nke akwukwo nri, achicha, na tomato na-enye mushrooms a Pizza-dika nke ekpomeekpo. Iberi na-eje ozi dị ka nri ma ọ bụ nanị na-eje ozi zuru ezu maka nri nri anụ anaghị eri anụ.
Ihe Ị Ga-achọ
- 4 nnukwu portobello mushrooms
- 10-12 ounces / 280-340 g nwa obere spina (asa)
- 1 cup / 240 ml tomato (chopped)
- 1/2 iko / 120 mL yabasị (finely chopped)
- 1/4 iko / 60 mL breadcrumbs
- 1/4 iko / 60 mL tomato a mịrị amị (nke a kụrụ)
- 1/4 iko / 60 mL olive olive (diced)
- 2 cloves garlic (minced)
- 1/2 teaspoon / 2.5 mL nnu
- 1/4 teaspoon / 1.25 mL ose oji
- 2 tablespoons mmanụ oliv
Otu esi eme ya
1. Na-etinye nri na nnukwu skillet ma na-esi nri maka nkeji 2 ruo mgbe a ga-ehichapụ ya. Jide n'aka na ị na-ebuli mgbe niile. Wepu na ikpo na igbapu na mmiri mmiri. Mee ncha ahihia n'ime nnukwu efere wee wepụ ya. Tinye mmanụ olive na yabasị na pan na esi nri maka minit 3. Tinye garlic na esi nri maka 30 sekọnd tupu etinye mkpụrụ osisi chara acha na mkpụrụ osisi oliv, oliv, nnu, na ose. Esi nri maka minit 2-3. Wepu ya na kpoo ma kpoo akwukwo ocha.
2. Ghaa na-eri nri. Wepu ero osisi ma jiri nwayọọ kpochapụ nwa. Mmanụ olive na-esi ísì ụtọ na okpokoro ero. Oge tinyere nnu na ose oji. Ebe na imi na esi nri n'elu ọkara okpomọkụ nke 5-6 nkeji. Wepu ya na mmiri.
2. Ngaji inine ngwakọta n'ime mushrooms. Na obere efere mix, jikọta achicha na nnu na ose. Achịcha buru ibu na nri achicha. Debe ihe ndị a na-esi na ero ihe dị na nchịkwa maka minit 5-10 ọzọ. Wepụ si ọkụ ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 196 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 476 mg |
| Carbohydrates | 26 g |
| Fri nri | 5 g |
| Protein | 7 g |