Ọkpụkpụ ndị a dị oke ọkpụkpụ ndị a na-adịghị ahụ ngwa ngwa ka ha zuo okè na ngwakọta mmanya na-acha uhie uhie na chopped akwụkwọ nri. Na-arụ ọrụ ndị a dị nro dị nro ma dị nro na efere osikapa kachasị amasị gị ma ọ bụ poteto ndị a na-amị mkpụrụ, tinyere elu maka nri nri ezinụlọ dị iche iche kwa ụbọchị. Ọkpụkpụ ndị a dị oke mma maka ụbọchị ihu igwe oyi!
Ihe Ị Ga-achọ
- Ihe nkedo abuo abuo n'adighi ato nke anu aru anu aru (ma obu ihe di ka onu ogugu ise na ise)
- Dash na ose
- 2 tablespoons extra virgin olive oil
- 1 yabasị dị ukwuu, nke nwere ọnụ na sliced
- 1 nnukwu karọt, peeled, diced
- 3 ribs celery, sliced
- 2 iko mmanya na-acha ọbara ọbara
- 2 iko efere ọkụkọ
- 1 nnukwu akwukwo akwukwo
- Nhọrọ: obere epupụta nke ọhụrụ rosemary
Otu esi eme ya
- Na nnukwu skillet ma ọ bụ okpukpu kpụ ọkụ n'ọnụ, kpoo mmanụ n'elu ọkara-nnukwu okpomọkụ. Wụnye ọgịrịga ahụ na nnu na ose.
- Hụ ụgbụgbọ ahụ na mmanụ ọkụ, na-atụgharị na aja aja n'akụkụ niile. Na-eme ka onye na-esi nri na-adịghị ngwa ngwa.
- Gbakwunye yabasị, karọt, na celery n'otu pan na-esi nri, na-emegharị ugboro ugboro ruo mgbe e gwochara eyịm na ejighị ya kpọrọ. Nyefee akwụkwọ nri na onye na-esi nri ngwa ngwa.
- Tinye mmanya na-acha uhie uhie na efere ọkụkọ n'otu pan ma weta obụpde.
- Obụpde maka ihe dị ka minit 7 ruo 9, maọbụ ruo mgbe ọkara gafere.
- Wụnye ọgịrịga ahụ na obere osikapa. Tinye akwukwo akwukwo na obere rosemary, ma oburu na eji.
- Kpuchie ma kpoo ọkụ ọkụ n'oge awa 7 ruo 9, ruo mgbe ụbụrụ, dị nnọọ nro.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 924 |
| Ọnụba abụba | 65 g |
| Abụba buru ibu | 27 g |
| Abụba na-enweghị ntụpọ | 32 g |
| Cholesterol | 202 mg |
| Sodium | 521 mg |
| Carbohydrates | 10 g |
| Fri nri | 2 g |
| Protein | 56 g |