Na-adị mfe ma na-atọ ụtọ, ihe ndị a na-egbuke egbuke zuru okè maka ezumike Ememe, ma ọ bụ dị ka nri dị mfe maka nri nri abalị. Maple na-emepụta ihe dị ụtọ na ihe ụtọ dị ukwuu.
Ihe Ị Ga-achọ
- 2 pound
- yams ma ọ bụ ụtọ poteto
- 1 lemon, na-atụgharị
- 2 tbsp maple syrup
- 2 tbsp unsalted butter
- 1 tsp nnu
- Akwukwo ose ma o bu ohuru ohuru ohuru ogwu
Otu esi eme ya
- Okpokoro ọkụ na-ezuru 375 ° F.
- Gbakwunye ihe ọṅụṅụ lemon na nnukwu efere nke na-ejikọta ya na quart nke mmiri oyi.
- Egbutụ osisi ma bee n'ime nkedo 2, ma jupụta na mmiri ka ị na-arụ ọrụ iji gbochie nyocha.
- Na obere saucepan gbazee bọta na ọkara okpomọkụ ma gbakwunye syrup maple, na-akpali iche. Wepụ si okpomọkụ.
- Igbapu oku, mana ka itucha. Tinye na nnukwu efere ma wụsa nnu butter / maple, nnu na ose. Na-eji ụgbọ mmiri na-ejikọta.
- Wụnye pan na-esi nri na mgbakwunye, ma ọ bụ akwa matamịlị. Na-ekpuchi yams na pan ruo mgbe ọbụna spaced.
- Nri ruo mgbe mkpịsị ụkwụ, ihe dịka minit 25.
- Nyefee na efere efere, ma wụsa ihe nchịkọta butter ma / maple na pan pan. Ije ozi ọkụ, ma ọ bụ na ụlọ okpomọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 182 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 10 mg |
| Sodium | 448 mg |
| Carbohydrates | 35 g |
| Fri nri | 5 g |
| Protein | 3 g |