Nke a na-atọ ụtọ na osikapa flavored dị mfe ma na-atọ ụtọ, ezinụlọ gị dum ga-ahụ ya n'anya. A na-etinye efere a dị ka efere n'akụkụ, ma ọ bụ tinyekwu anụ ma ọ bụ ọkụkọ maka nri zuru oke. Ọ bụ omenala ịgbakwunye pineapulu chunks iji gbanye osikapa, ma achọpụtara m na nke a na-eme maka nsonaazụ kachasị mma. A na-agbakwa ihe mgbochi ma ọ bụ mịrị vine, na-agbakwụnye ihe ụtọ nke nri a na-edozi ahụ, na ọnụ ọgụgụ dị nkpa na-agbakwụnye crunch pụrụ iche. Ọka osikapa a magburu onwe ya bụ otu n'ime efere mbinye aka nke Thailand, na-arụkarị ọrụ na pineapple a pịrị apị. Nye ya a - ị ga-ahụ ya n'anya!
Ihe Ị Ga-achọ
- 1 obere nwere ike painiapulu (aka nri, drained, ma ọ bụ 1 + 1/2 iko ọhụrụ painiapulu chunks)
- 3-4 iko osikapa (esie ya, ọkacha mma ọtụtụ ụbọchị (Tip: ọ bụrụ na ọ dị ọhụrụ, hapụ otu elekere ma ọ bụ karịa na refrjiraeto kpuchie)
- Nhọrọ: mkpịsị aka nri (mkpịsị aka, ewepụ)
- 3-4 tbsp. ihe ọkụkọ (ma ọ bụ ihe oriri, ma ọ bụrụ na onye anaghị eri anụ / vegan)
- 2 shallots (nke a kpochapụrụ)
- 3 garlic cloves (chopped finely)
- 1 chili (acha uhie uhie ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ, thinly sliced, ma ọ bụ 1/4 ruo 3/4 tsp. Gwakọtara anwụrụ chili - flakes chili)
- 1 egg (nwere ike ibunye ma ọ bụrụ na anaghị eri anụ ma ọ bụ vegan)
- 1/2 iko peas (oyi kpọnwụrụ)
- Nhọrọ: 1/4 cup obere carrot (obere, grated)
- 1/4 iko mịrị (ma ọ bụ currants)
- 1/2 iko dum chara (dum, a ṅara n'ọkụ unsalted)
- 3 mmiri eyịm (finely sliced)
- 1/3 iko coriander (coriander)
- Maka Stir-Fry Sauce:
- 2 1/2 tbsp fish sauce (ma ọ bụ 3 tbsp soy ihendori ma ọ bụrụ na onye anaghị eri anụ)
- 2 tsp.
- Ngwakọta Curry nke Thai (ma ọ bụ mgbe niile
- curry ntụ ntụ )
Otu esi eme ya
- Ọ bụrụ na ị na-eji osikapa ochie, wunye 1-2 tsp. mmanụ nkwonkwo ma ọ bụ mmanụ ndị ọzọ na-esi nri na mkpịsị aka gị ma jiri aka gị mee mkpịsị aka site na osikapa, na-ekewa ihe ọ bụla n'ime ọka. Wepụ ya.
- Na iko, kpanye ihe oriri na nnu na ihe oriri na curry. Wepụ ya.
- Drizzle 1-2 Tbsp. mmanụ na wok / nnukwu frying pan n'elu ọkara-elu okpomọkụ. Gbakwunye shallots, garlic, na chili, na-eme ka frying ruo mgbe o siri (1 nkeji). Tinye kwa ahihia n'oge a (ma oburu na eji). Mgbe ọ bụla wok / pan na-akpọnwụ, gbakwunye obere ngwaahịa (1/2 na 1 T na oge iji na-edozi ihe).
- Wepu ihe ndi ozo ma wepu akwa n'ime wok, na-akpali ngwa ngwa ka esi esi nri (dika ime akwa aturu).
- Tinye karọt (ma ọ bụrụ na-eji) na peas. Kpoo 1 nkeji n'otu ụzọ ahụ, na-agbakwunye ngwaahịa ma ọ bụrụ na ọ dị mkpa.
- Ugbu a gbakwunye osikapa, paịfịpịpị anụ, eriri, na mịrị.
- Dụba azụ / soy ihe oriri na- eme ka ihe na-eme ka ọ ghara ịdị na-eme ka ọ dịkwuo elu - ruo ogologo oge ruo mgbe osikapa "ịgba egwú" (amalite ime ụda ntụrụndụ) - ihe dị ka nkeji 3. Aro: Zere ịkwado ngwaahịa ọ bụla site na ebe a, ma ọ bụ osikapa gị ga-agbapụ. Tinye obere mmanụ ma ọ bụrụ na pan na-adị oke akọrọ (nke a bụ otú ụlọ oriri na ọṅụṅụ si nwee ike 'ncha' na osikapa e ghere eghe).
- Wepụ si okpomọkụ. Mee nyocha nnu maka nnu, tinyekwuo ihe oriri ma ọ bụ soy sauce ruo mgbe ịchọrọ uto. Ọ bụrụ na ị na-etinye nnu na nnu, gbakwunye mpempe ma ọ bụ abụọ ihe ọṅụṅụ lime .
- Iji na-eje ozi, na-azọcha osikapa na-arụ ọrụ efere ma ọ bụ onye efere na top na mmiri eyịm ye coriander. IGBO!
* Rụba ama: Ndị Vegetarians / vegans nwere ike ịhapụ akwa ahụ n'ebughị isi ụtọ ma ọ bụ ihe oriri nke nnukwu efere a (ikpo osisi na-enye isi iyi protein).
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 792 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 21 mg |
| Sodium | 780 mg |
| Carbohydrates | 156 g |
| Fri nri | 12 g |
| Protein | 22 g |