Ihe na-eri nri bụ otu n'ime ihe oriri ọkasi obi kachasị amasị America, ma e nwere ụdị ụzọ niile ị ga-esi edozi efere ahụ. Kama ị na-eri nri ma na-etinye ha, gịnị mere ị ga-eji mee ka ọ bụrụ ihe dị mma? Ofe na-ewe nkeji ole na ole iji kwadebe ya, ị ga-enwetakwa ihe ọ bụla na-adịghị mma na ọgba aghara. Ọ bụrụ na ndị ezinụlọ gị hụrụ akwụkwọ nri , ha ga-ahụ ude a.
Nri a weere ihe dị ka minit 45 zuru ezu na oge ọfụma. Jiri ya na ọka bred ọhụrụ, na-emegharị ma ọ bụ na-agbawa. Ịgbakwunye salad jupụtara na ya ga-eme ka ọ bụrụ nri dị mma, nri obi ụtọ ma ọ bụ jeere ya ozi dị ka nri ehihie na ọkara sanwichi .
Ọ dịkwa nnọọ mma. Iji zoo mmezi nri maka ụmụaka, tinye ụfọdụ carrots na celery na ofe. Ma ọ bụ mee ya na ọka. Maka nri nri Paleo, a ga-ahapụ osikapa; mụbaa beef na-ede ede ma ọ bụ tinye akwụkwọ nri ndị ọzọ. Achị ga-abụ ezigbo mgbakwunye. Enwere onwe gị iji ihe ọ bụla na-acha akwụkwọ ndụ akwụkwọ ndụ na-esi na sri ma ọ bụ jiri akwụkwọ a na-acha ụyọkọ maka ihe dị mma.
Ntụziaka na-eme ka ihe dị ka 2 quarters nke ofe ma dị mfe okpukpu abụọ maka nnukwu ezinụlọ ma ọ bụ ìgwè mmadụ.
Ihe Ị Ga-achọ
- 1 1/2 a na-eji mmanụ oliv na-amaghị nwoke na-emepụta ihe oriri
- 1 paụnd na-agbanye ala ehi
- 1 obere odo yabasị
- 2 na 3 agba ose, akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ nchikota akwụkwọ ndụ akwụkwọ ndụ, uhie na odo
- 1 nwere ike (14.5 ounces) obere diced tomato, na ihe ọṅụṅụ
- 1 nnukwu ihe nwere ike (15 ounces) tomato ihe oriri (ma ọ bụ obere iko asatọ)
- 2 iko unsalted ma ọ bụ obere sodium anụ ehi ngwaahịa
- 1 ruo 2 tablespoons sugar granulated, ma ọ bụ iji detụ ire
- 1/2 teaspoon nosu kosher, ma ọ bụ iji detụ ire
- 1/4 teaspoon freshly ground black pepper
- 1 cup esiri ya ogologo ọka ọcha ma ọ bụ osikapa agba aja aja
Otu esi eme ya
- Kpoo mmanu mmanu n'igwe oven ma ọ bụ ụlọ ahịa na-ekpo ọkụ. Tinye nnu anu ala ma kpoo ruo mgbe oji adighi ocha, na-agbasa ma na-echeghari ugboro ugboro.
- Ka ọ dị ugbu a, gbanye yabasị ma wepu ya na mkpụrụ sitere na ose. Gri akwukwo nri ma wepu ya.
- Kpochapu anu anu ahu ma weghachite ya n'ite. Gbakwunye chopped yabasị na akwụkwọ edere n'ala beef ma nọgide na-esi nri na-ekpo ọkụ ihe dị ka nkeji 5.
- Tinye tomato diced, tomato ihendori na anu anu. Detuo ma tinye shuga na nnu kosher, dị ka achọrọ. Tinye ala ose oji.
- Weta ofe ka a kpoo ya. Mee ka okpukpo ahụ dị ala, kpuchie ite ahụ, ma kpoo ihe dị ka minit 25, ma ọ bụ ruo mgbe akwụkwọ nri dị nro.
- Gbakwunye osikapa esi nri na ofe ma ọ bụ tụye osikapa na ọkwá ma tinye ya na ofe.
Ọdịiche
- Tinye iko nke 1/2 na 1, kpoo agwa bekee ma ọ bụ pinye agwa gaa ofe.
- Tinye 1/2 na 1 iko ọka kernels na ofe.
- Dịa otu ọgịrịga nke celery na karọt (peeled) ma tinye ha na ofe tinyere akwụkwọ.
- Ghaa osikapa ma gbakwunye anu ohia na akwukwo ozo, ma obu jiri bulgur ya , quinoa , ma o bu oka ozo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 347 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 72 mg |
| Sodium | 278 mg |
| Carbohydrates | 30 g |
| Fri nri | 4 g |
| Protein | 27 g |