Ihe Ị Ga-achọ
- 2-1 / 2 ruo 3 pound ehi
- ntinye
- Dash
- nnu na ohuru ala
- ose
- 1/4 iko
- ntụ ọka niile
- 1/4 iko
- mmanụ olive
- 1 cup uhie
- mmanya
- 1-3 / 4 iko amịrị efere
- 1 cup (8 ounces)
- tomato ihendori
- 1 Tebụl
- Achịkwa Worcestershire
- 1 teaspoon Fikiere
- oregano
- 1 teaspoon Fikiere
- basil
- 1 akwukwo akwukwo, gbajiri na okara
- 6 cloves nke
- garlic (nnukwu ndị bee na ọkara)
- 4 na-acha ọbara ọbara uhie (bee n'ime ebe)
- 4 ọkara carrots (bee n'ime 2-anụ ọhịa ogologo)
- 4 ounces na-acha ọcha bọtịnụ (bee na ọkara ma ọ bụrụ nnukwu)
- 1/2
- ụtọ yabasị (bee n'ime 6 wedges)
- 1 cup peel snow, tomato snap peas ma ọ bụ agwa agwa
Otu esi eme ya
Preheat oven ka 350 F.
Ghichaa ihe ndị ahụ na-eji nwayọọ na nnu na akụkụ abụọ, wee fesa ya na ntụ ọka ahụ.
Tinye nnukwu ọkụ oven ma ọ bụ skillet miri emi n'elu okpomọkụ. Mgbe pan ahụ na-ekpo ọkụ, kpoo ala ahụ na mmanụ akwa mmanụ dị mkpa. Brown na-etinye aka n'akụkụ niile ma wepu ya na efere efe. Mee nke a na batches, ọ bụrụ na ọ dị mkpa, ka ị ghara ịba anụ ahụ. Ịchọrọ ịchọta ndị na-agba aja aja, ọ bụghị isi awọ, ihe ndị na-acha ọkụ.
Tinye mmanya a na-ekpo ọkụ ọkụ na obụpde maka nkeji 2, na-ekpochasị ihe niile a na-agbanye n'ọkụ. Gbakwunye efere amịrị, tomato ihendori, ihe dị na Worcestershire, oregano, basil, akwukwo akwukwo, na garlic. Gbalịa ijikọta ma weghachite ihe na pan. Gbanyụọ igwe na mmiri mmiri. Kpuchie anya, tinye ya n'ekwú ọkụ, ma sie maka awa 2.
Mee ka ọ dị jụụ. Debe ya na akpa. Ghọta n'ime akpa dị iche iche. Refrigerate dịka ọ dịkarịa ala awa 4 ma ọ bụ n'abali ka ụbụrụ ahụ guzosie ike.
Ezigbo abụba si n'elu elu. Na-alaghachi azụ na ite ma na-egwugharị. Dabere n'otú ọ dị, ị nwere ike ịchọrọ mmiri ka ọ dị ntakịrị. Tinye poteto, carrots, mushrooms, ihe dị ụtọ yabasị, poteto uhie, na carrots na ite. Gbanye akwụkwọ nri ka ị na-eji akwa. Kpuchie ma sie nri ala ruo mgbe poteto na-adịkarị nro. Weghachi ihe ndị ahụ na ite na akwụkwọ nri na n'elu ya na pea snow . Na-ekpuchi ma kpochapu ruo mgbe iwe gafere.
Na-enye nri na akwụkwọ nri na pan gravy.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1156 |
| Ọnụba abụba | 50 g |
| Abụba buru ibu | 15 g |
| Abụba na-enweghị ntụpọ | 26 g |
| Cholesterol | 279 mg |
| Sodium | 1,055 mg |
| Carbohydrates | 62 g |
| Fri nri | 9 g |
| Protein | 102 g |