Dị ka aha ahụ na-ekwu, ihe nchịkwa a na-eme ka obere ala na-ejupụta na ya bụ nke juru anụ. Ọ bụrụ na-amasị gị na chi chi na "ọtụtụ anụ," a uzommeputa dị mma na-agbalị.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ ihe oriri
- 1 odo yabasị, diced
- Eji ala ehi ise
- 3 cloves
- garlic , minced
- 1 ose ose na-acha uhie uhie, mkpụrụ osisi na chopped
- 1 akwụkwọ osere akwụkwọ ndụ akwụkwọ ndụ, seeded na chopped
- 1 nwere ike (14.5 oz.)
- tomato puree
- 1 (15-ounce) nke nwere ike ịkụnye agwa, drained
- 2/3 iko chili ntụ ntụ
- 1/4 iko ala
- cumin
- 1/4 teaspoon pawuda
- 1/2 teaspoon ala cayenne, ma ọ bụ ka ị nụrụ ụtọ
- 1 teaspoon ose oji
- 2 teaspoon nnu
- 3 iko mmiri, ma ọ bụ dị mkpa
Otu esi eme ya
- N'ime ite buru ibu, na-ekpo ọkụ ọkụ, gbanye mmanụ aṅụ na eyịm n'ime mmanụ ruo mgbe anụ ahụ na-acha ọkụ, ma gbajie n'ime obere iberibe.
- Gbanyụọ griiz ma laghachi n'ime ite ahụ.
- Tinye garlic na esi nri maka otu nkeji.
- Tinye ihe oriri niile fọdụrụnụ, ma e wezụga agwa, ma mee ka ọ dị ntakịrị maka 1 1/2 awa, na-akpalite mgbe ụfọdụ.
- Tinye agwa na esi nri maka minit 15 tupu ije ozi.
- Ka chili esi esi tinye mmiri, ma ọ bụrụ na ọ dị mkpa, ya mere ọ gaghị adị oke oke.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 629 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 168 mg |
| Sodium | 391 mg |
| Carbohydrates | 37 g |
| Fri nri | 11 g |
| Protein | 65 g |