Achịcha Onye Ọzụzụ Atụrụ, nke a kwenyere na ọ sitere na ugwu England na Scotland, bụ nke e ji anụ atụrụ mee, dịka aha ahụ pụtara. Na America, ọtụtụ na-eme ka Onye Ọzụzụ Atụrụ na nnu ala, ọ bụ ezie na British & Irish Food Expert Elaine Lemm na-ekwu , a na-akpọkarị nchịkọta anụ ọhịa a na-akpọ Cottage Pie. N'ezie, nsụgharị ọdịnala agaghị eji onye na-eri anụ anaghị eri anụ, kama ọkpụkpụ ahụ na-arụ ọrụ nke ọma na "anụ ala," ya.
Miri si Ntụziaka Nlereanya Ntuziaka na Atụmatụ:
Ntụziaka mbụ a na-akpọ maka ketchup, mana achọtara m ka achicha a gwakọtara na-adọrọ mmasị karị mgbe e mere ya na marininara sauce.
Ntụziaka mbụ a na-akpọ maka yabasị ofe efere, Otú ọ dị, ọtụtụ ahịa yabasị ofe mixes dị nnọọ elu na sodium, ma na -enwekarị MSG . Ahịa ụlọ ma ọ bụ ihe ndị a na-amịpụta n'ụlọ na-eme ka ọdịnala dịkwuo mma, dị mfe ịchọta, ma na-agbakarị ndị ọzọ.
M tinyere peas na ọka ka ha mee ihe iji nyekwuo ihe omimi na mmetuta.
Emmanuel Rotkovitz kwadoro ya
Ihe Ị Ga-achọ
- Maka Poteto Mashed:
- 4 nnukwu poteto (Russet, peeled na bee n'ime mpekere 1-ihe dịka kilogram atọ)
- 2 tablespoons mmanụ oliv (ma ọ bụ margarine na-abụghị nke hydrogenated)
- 1 teaspoon nnu (kosher ma ọ bụ oké osimiri)
- Maka Nri Na-ejuputa:
- 3 pasent olive mmanụ (ma ọ bụ mmanụ canola)
- 2 ọkara eyịm (peeled, trimmed, na chopped)
- 2 celery stalks (trimmed na diced)
- 2 carrots (peeled, trimmed, na chopped chopped)
- 2 nnukwu cloves garlic (peeled, kụri, na chopped finely)
- Nri ehi abuo abuo (ma obu 2 12 ounce nchịkwa onye anaghị eri anụ ala-beef dochie anya)
- 2 tablespoons niile-nzube ntụ ọka
- 2 tablespoons tomato mado
- 2 tablespoons marinara sauce (ma ọ bụ ketchup)
- 1/2 teaspoon nnu (kosher ma ọ bụ oké osimiri)
- 1/4 teaspoon ose oji
- 1 1/2 iko beef ngwaahịa (ma ọ bụ akwukwo nri efere)
- Nhọrọ: 1/2 iko oyi kpọnwụrụ
- Nhọrọ: 1/2 iko kernals kpụkọrọ akpụkọ
- 1/4 teaspoon paprika (ma ọ bụ ka o rie)
Otu esi eme ya
1. Kpoo oven ruo 400 Celsius (204 ° C). Mmanụ bụ pan 8 x 8-inch, ma ọ bụ ihe nkedo nke a na-esi na ya, ma ọ bụ uwe na-ejighị osisi na-esi nri. Wepụ ya.
2. Debe poteto na poteto na tinye mmiri zuru ezu iji kpuchie 1 ruo 2 sentimita ma wetara ya obụpde. Na-ekpuchi, belata okpomọkụ, ma kpochapuo ya ruo mgbe a ga-eji mma jide ya na poteto, ọ ga-adịkwa nro iji gbanye ya na ndụdụ.
3. Nyefee poteto na colander ka igbapu, ma weghachite ha n'ite ahụ.
Jiri masị ma ọ bụ ndụdụ mechie ha, na margarine ma ọ bụ mmanụ na nnu, ma jikọta ya nke ọma. Wepụ ya.
4. Na pan na-esi nri ma ọ bụ buru ibu, na-ekpocha tebụl 3 nke mmanụ n'ogologo-elu ọkụ. Gbakwunye eyịm, celery, na karọt, ma saute ruo mgbe eyịm dị nro na translucent, ihe dịka 5 ruo 7 nkeji. Tinye garlic ma gbanye otu nkeji ọzọ.
5. Tinye anụ nnu ala ma ọ bụ anụ anụ anaghị eri anụ, ma sie nri ruo mgbe ọ gachara. Gaa na ntụ ọka ahụ, gbasaa, ma sie nri ruo mgbe ejikọtara ya. Dụgharịa na tomato mado, marinara ma ọ bụ ketchup, nnu, na ose. Wunye na efere, ma gbakwunye peas na ọka (ma ọ bụrụ na ị na-eji ya). Mgbe a jikọtara ya ma jupụta ya, detụ ire ma gbanwee oge dịka ọ chọrọ.
6. Nyefee anụ ahụ na efere eghe. Na-ekpuchi ya na poteto ndị a kpụkọrọ akpụkpọ, na-agbasa ha na spatula na ọbụna oyi akwa. Wụsaa paprika. Na-asa na oven preheated maka minit 25 ruo 30, ma ọ bụ ruo mgbe poteto malitere agba aja aja. Na-efe ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 461 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 81 mg |
| Sodium | 755 mg |
| Carbohydrates | 41 g |
| Fri nri | 5 g |
| Protein | 32 g |