A na-eji ezi anụ ezi na ezi osikapa na-eme anụ ezi ma ọ bụ anụ ezi anụ . A na-agba anụ ezi ya na yabasị na celery, mgbe ahụ, ọ na-ejikọta ya na osikapa a na-esi na ya. Jiri obere anụ ezi anụ ọhịa ọkpụkpụ ma ọ bụ obere ọkpụkpụ anụ ezi mmiri.
Enwere onwe gị ịgbakwunye peas ma ọ bụ peas na carrots na osikapa na anụ ezi maka ụfọdụ agba na ekpomekwu.
Na-ejere ezi anụ ezi na osikapa casserole ọrụ na salad ma ọ bụ na-esi nri.
Ihe Ị Ga-achọ
- 1 paụnd lean anụ ezi loin (ma ọ bụ banyere 2 iko diced anụ ndị na-eri nri)
- 1 tablespoon mmanụ ihe oriri
- 1/2 cup chopped onion
- 1 cup chopped celery
- 1 1/2 2 iko esi nri osikapa
- 1 nwere ike (10 1/2 ounces) bred nke nwere ọkụkọ
- 3 tablespoons soy ihendori
Otu esi eme ya
- Ọkụ na oven ka 350 F.
- Griiz a na-emighị emi 2-quart casserole.
- Bee anụ ezi ahụ n'ime obere cubes. Ọ bụrụ na ị na-eji anụ ezi na-eri nri, dice ya ma dozie ya.
- Kpoo mmanu akwukwo nri na nnukwu okpokoro onu ozo; esi nri nke anụ ezi anụ ezi, na-emegharị ugboro ugboro, rue mgbe a na-acha aja aja.
- Tinye chopped yabasị na celery ka anụ ezi wee na-aga n'ihu ruo mgbe yabasị bụ ọlaedo. Ọ bụrụ na ị na-eji anụ ezi anụ a na-eri nri, gbakwunye ya na nke a ma nọgide na-esi nri maka ihe dị ka minit 4 ruo 6, ma ọ bụ ruo mgbe anụ ezi na-acha ọkụ.
- Gbakwunye ihe ndị fọdụrụnụ na ngwakọta na ngwakọta nke ọma.
- Nri anụ ezi, osikapa, na ngwakọta ihe oriri n'ime efere ihe oriri.
- Na-ekpuchi efere na-esi na mmiri na-eme achịcha ma na-akpọọ nkụ na oven dị ọkụ tupu ihe dị ka minit 30 ruo 40, ma ọ bụ ruo mgbe ọkụ ma na-agbapụ.
Ọdịiche
- Kama ude nke ofe ogwu, mee ka ihe oriri na ude mmiri gwakọtara ma obu ude nke celery.
- Dochie anụ ezi na anụcha anụ ma ọ bụ ham .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 584 |
| Ọnụba abụba | 31 g |
| Abụba buru ibu | 15 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 122 mg |
| Sodium | 545 mg |
| Carbohydrates | 48 g |
| Fri nri | 2 g |
| Protein | 27 g |