Ọkụ na-acha bọta bụ otu nnukwu efere ndị India . Dịka ihe dị ụtọ na nke a maara dị ka efere ahụ bụ nri ndị India, ị ga - emeri ihe na ezinụlọ na ndị anaghị eri anụ na ndị enyi site n'ịgbanwe nke a dị ka nri na-enweghị anụ . Ị ga-ahụ ụzọ a pụrụ iche iji mee ka isi mkpụrụ kọlịflawa na ihe ọkụkụ na-esi ike. Gbanwee etu esi ísì ụtọ ọ bụla ị chọrọ - ọ zuru oke maka onye ọ bụla.
Ihe Ị Ga-achọ
- 1 kọlịflawa
- 1 lemon
- Cayenne ala ma ọ bụ ọkacha mmasị gị
- acha uhie uhie chili , ka o rie
- 2 teaspoons nke ala ụtọ
- paprika
- Ezi nnu nnu (gbanwee ka o rie)
- 7 cloves nke garlic, finely minced
- 2 tablespoon nke ezigbo minced ọhụrụ ginger
- 2 1/2 teaspoons nke garam masala spice mix (ụlọ ahịa-zụtara ma ọ bụ
- mee nke gi )
- 1/3 iko yogọt (abụba zuru oke, nke dị larịị, nke a na-egosighị ya)
- 3 butterpoons butter
- 1 obere yabasị ọcha (chopped chopped)
- 1 teaspoon nke ala
- turmeric ntụ ntụ
- 1/2 teaspoon nke ala pawuda
- 1/2 cup tomato puree
- 1/2 iko mmiri
- 2 teaspoons nke anuahade Fikiere fenugreek epupụta
- Nhọrọ: 10 almọnd (ala)
Otu esi eme ya
- Akpa wepu akwukwo akwukwo ndu ohia site na kaulukpuo , wee kpoo akwa osisi ahu ka oburu ihe ozo nke mere ka isi nke kaulipuru-gi guzoro n'enweghi ike. Debe ya ma gaa n'ihu mee marinate ihendori.
- Ị ga-achọ nnukwu efere buru ibu iji dozie isi nke kọlịflawa. Na nnukwu efere a jikọtara ihe niile na-esonụ: ihe ọṅụṅụ lemon, 1 1/2 teaspoons uhie chile ntụ ntụ, 2 teaspoons nke paprika , 1 teaspoon nnu mmiri, 4 cloves garlic minced, 1 tablespoon minced ginger, 1 teaspoon nke garam masala ose mix, na 1/3 iko yogọt.
- Nye ngwakọta a ezigbo ntutu iji jikọta ihe niile nke ọma. Nri ma ọ bụrụ na ọ dị mkpa ịhazigharị oge. Debe dum kọlịflawa na nnukwu efere ma jiri okwute ma ọ bụ aka gị mee ihe nchịkọta marinade n'elu isi kọlịflawa - gbalịsie ike ịbanye n'ime obere crevices n'etiti florets. Kpuchie nnukwu efere ma tinye n'ime friji ahụ, ikwe ka ị nọdụ ala ma ọ dịkarịa ala otu elekere ma ọ bụ n'abali.
- Mgbe oge elekere (ma ọ bụ abalị) oge ị ga-ahụ oge, wepụ nnukwu efere ahụ na friji. Kwadebe akwụkwọ mpempe akwụkwọ ka ịdebe kọlịflawa na - ị ga-ete akwụkwọ mpempe akwụkwọ na obere mmanụ tupu ị na-etinye kọlịflawa n'elu ya ma ọ bụrụ na achọrọ.
- Kpoo oven ahụ ruo 390 Celsius maka minit 10. Mgbe ahụ, tinye akwụkwọ mpempe akwụkwọ na oven na anụ maka otu awa maọbụ ruo mgbe ị nwere ike itinye ihe dị mma n'ime kọlịflawa ma dị nro niile. Ozugbo e mechara, ị nwere ike ịchọta broiler ma hapụ ka mkpụrụ vaịn ahụ na-amanye ma ọ bụ na-emegharị elu - kpamkpam nhọrọ. Mgbe kọlịflawa dị nro ma sie ya na-ewepụ ya na oven ma kwe ka ị dị jụụ tupu ị na-eje ozi.
- Mgbe kọlịflawa ahụ na-esote ihe ọkụkọ, dozie bọta bọta: Akpa, gbazee butter na ozugbo agbaze tinye yabasị na sauté ruo mgbe juu, gbakwunye 1 tablespoon ginger na 3 cloves minced garlic na sauté maka 2 ruo 3 nkeji. Ọzọ tinye 1 teaspoon turmeric, 1 1/2 teaspoons garam masala, chili ose, pawuda na nnu nụrụ ụtọ; kpalite ihe ndị ahụ n'ime ihe ndị ọzọ ma sie nri maka nkeji ole na ole. Ugbu a, tinye 1/2 iko nke ọ bụla tomato puree na mmiri n'ime pan na mix ruo mgbe jikọtara. Na-ekpuchi ma kwe ka simmer maka nkeji 10. Tinye anwụrụ ahịhịa fenugreek na ala almọnd n'ime ala ma gbasaa nke ọma. Simmer maka minit 10 ọzọ karịa obere okpomọkụ iji kwe ka ihe oriri na-eme ka ọ dị ntakịrị. Ozugbo ihe oriri dị njikere, ị nwere ike gbanyụọ ọkụ ma setịpụ ya ruo mgbe kụrụ kọlịflawa.
- Mgbe kọlịflawa ma ọ bụrụ na ọ gwụchara ma gụchaa ya, i nwere ike idowe ya na ntanetị ọrụ gị ma na-ekpuchi ụfọdụ ihe oriri nke bọta (jide n'aka na ihe oriri ahụ na-ekpo ọkụ). Debe ihe oriri nke dị n'akụkụ ka onye ọ bụla wee tinyekwuo ozi ha ma ọ bụrụ na ha chọrọ. Ijere onye ọ bụla otu akụkụ nke kọlịflawa yana akụkụ ọ bụla ọzọ nke ị ga-amasị ( lentil na basmati osikapa ọma nke ọma na efere a). Na-echekwa ihe ndị dị na refrjiraeto ruo ụbọchị ise.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 239 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 26 mg |
| Sodium | 168 mg |
| Carbohydrates | 34 g |
| Fri nri | 8 g |
| Protein | 9 g |