Ndị a na-esi n'ọkụ a ṅara n'ọkụ bụ ọnyà iji kwadebe, ha na-atọkwa ụtọ. Mee ha na ma ọ bụ na-enweghị galik, ma jee ozi na steak , ọkụkọ, ma ọ bụ azụ. A na-ahọrọ nduku na-acha ọbara ọbara maka efere a, ma na-acha ọcha ma ọ bụ obere poteto ga-abụ ezi nhọrọ.
Na poteto a ṅara n'ọkụ na-eme nri ụtụtụ dị mma ma ọ bụ nri na-acha brunch.
Ihe Ị Ga-achọ
- 2 ruo 2 1/2 pound na-acha ọbara ọbara na poteto, unpeeled, scrubbed na bee na 1 1 1/2-anụ ọhịa ibe
- 1/4 iko olive mmanụ
- 3/4 teaspoon nnu nnu
- 1/2 teaspoon freshly ground black pepper
- 3 cloves garlic, finely minced, nhọrọ
- 1 tablespoon minced
- ọhụrụ pasili epupụta
Otu esi eme ya
- Okpomọkụ oven na 400 F.
- N'elu nnukwu nnukwu efere, jiri mmanụ olive, mmanụ nnu, ose ojii, galik, na pasili, na-atụgharị ya na poteto.
- Gbasaa poteto na otu akwa akwa n'ime nnukwu pan pan, nke na-emighị emetụ, dị ka nnukwu panel jelii ma ọ bụ pan pan pan.
- Gwakọta poteto maka ihe dị ka minit 50 ruo 60, ma ọ bụ ruo mgbe ị ga-esi na-acha aja aja, na-agbanye ihe ọ bụla 15 ruo 20 nkeji ka ọ bụrụ aja aja.
Atụmatụ na Ụdị
- Tinye otu teaspoon ma ọ bụ abụọ nke paprika ma tụọ ya na poteto tinyere garlic na pasili.
- Kama mmanu mmanu, jiri mmanu akwukwo nri, agba ocha, ma obu mmanu oku ozo.
- Tinye obere sliced ma ọ bụ kabasị ya na poteto.
- Tinye uhie ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ na-acha akwụkwọ ndụ akwụkwọ ndụ tinyere eyịm eyịm.
- Tinye ufodu anu ulo ndi ozo ma obu umu anu anu a kpochapu ka ha me otu nri.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 363 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 466 mg |
| Carbohydrates | 55 g |
| Fri nri | 6 g |
| Protein | 7 g |