Nwunye atụrụ na-esi nri

Ezinụlọ gị ga-ahụ ụtọ ihe ọkụkụ ndị a na-esi n'ite atụrụ a. A gbakọtara ginger, pawoni, na cumin na stew tinyere tomato, garlic, na ihe ọṅụṅụ mmiri lemon.

Ọ bụrụ na ịchọrọ iji ngwa ngwa cooker, lee ndụmọdụ na ọdịiche dị n'okpuru nhazi.

Na-efe efere atụrụ a na osikapa a na-esi ọkụ ọkụ, grits, ma ọ bụ nwa nwanne nna, tinyere obere salad.

Ihe Ị Ga-achọ

• 1 1/2 na 2 kilogram ebule atụrụ (ma ọ bụ na-azụ atụrụ)
• 1/2 teaspoon nnu kosher (ma ọ bụ ka o rie)
• 1/4 teaspoon ala oji ose
• 1/4 iko niile ntụ ọka
• 1 tablespoon mmanụ oliv
• 1 ọkara yabasị (chopped)
• 2 cloves garlic (minced)
• 1/2 teaspoon ala cumin
• 1/2 teaspoon ala ginger
• 1/4 teaspoon ala pawuda
• na-agba agba na-acha odo odo
• 1 ọkara karọt (peeled, diced)
• 1 (14.5-ounce) nwere ike tomato (na ihe ọṅụṅụ, diced)
• 1 cup ọkụkọ ngwaahịa
• Ihe ọṅụṅụ nke 1/2 lemon

Otu esi eme ya

1. Kpochapu abụba ọ bụla a na-ahụ anya site na nwa atụrụ ahụ ma belata ya. Wụsaa nnu na ose ma jirizie ntụ ọka ahụ mee ihe.
2. Achịcha 1 tablespoon nke mmanụ oliv-ma ọ bụ ihe oriri na mmanụ-na oven Dutch ma ọ bụ nnukwu saucepan karịrị okpomọkụ okpomọkụ. Gbakwunye ụmụ atụrụ atụrụ na chopped yabasị. Kpee nwa atụrụ ahụ ruo mgbe ọ na-achagharị achagharị, na-echegharị ugboro ugboro.
3. Tinye yabasị na esi nri, edemede, maka ihe dịka nkeji 5, ma ọ bụ ruo mgbe yabasị bụ translucent.

1. Tinye garlic na esi nri, edemede, maka 1 nkeji oge.
2. Tinye ihe oriri ndị ọzọ ma wetara obụpde.
3. Belata okpomọkụ, ekpuchi ma simmer maka ihe dị ka elekere 1, ruo mgbe nwa atụrụ dị nro.
4. Na-efe n'elu osikapa ọkụ, grits ma ọ bụ polenta, ma ọ bụ nwa nwanne nna, ma ọ bụ na-eje ozi ma ọ bụ nduku na-ekpo ọkụ.

Atụmatụ na Ụdị

• Tinye okpokoro diced banyere ọkara site na oge nkedo.
• Iji tọghata onye na-esi nri ngwa ngwa, gbasoro ụzọ 5 mbụ wee nyefee ya na onye na-esi nri ngwa ngwa. Kpuchie ma kpoo ọkụ maka ihe dị ka awa 5 ruo 7. N'aka nke ọzọ, esi nri na HIGH maka ihe dị ka awa anọ.

Nutritional Guidelines (kwa na-eje ozi)
Calories	527
Ọnụba abụba	30 g
Abụba buru ibu	12 g
Abụba na-enweghị ntụpọ	13 g
Cholesterol	124 mg
Sodium	633 mg
Carbohydrates	26 g
Fri nri	4 g
Protein	37 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.