A na-etinye azụ a dị nfe dị mfe na ọka flakes. Ana m etinye pasili pasili na flakes ma kpofuo ha na bred tupu e tinye ya. Ọ bụ ụzọ dị mfe ma dị mma iji dozie azụ.
Ihe Ị Ga-achọ
- 1 paịnd azu mmiri na-ekpo ekuku, nke a na-eme ka ọ bụrụ nke ọma
- 1/4 cup chopped onion
- 1 garlic garlic, minced
- 2 tablespoons butter
- 1/2 teaspoon fatịlaịza akpọnwụ, anuahade
- 1/4 teaspoon Fikiere
- thyme , anuahade
- obere ose
- 1/4 cup flakes ọka, anuahade, na-ejupụta na 1 tablespoon nke gbazee butter
- 1 teaspoon ọhụrụ chopped pasili
- kosher nnu na freshly ground nwa ose
Otu esi eme ya
- Kpoo oven ruo 450 F (230 C / Gas 8).
- Griiz a na-emighị ihe na-eme ka mmiri ghara ịkụnye azụ na otu akwa.
- Tinye ihe ndị a na-etinye na azụ na efere.
- Na skillet ma ọ bụ na-awụpụ pan n'elu ọkara-obere okpomọkụ, esi nri na yabasị na garlic na 2 tablespoons nke bọta ruo mgbe obi. Nwuo na thyme na tarragon ma sie nri nkeji 1.
- Na-etinye ogwu na nchịkọta mmiri nchịkọta n'elu iyak azụ.
- Na obere efere, jikọta ọka ọka na-agbaze na butter na pasili.
- N'elu ya na ọka wit na-eme ka ọ na-ata nri ma fesaa ya na nnu kosher na ose oji.
- Na-esi na oven na-ekpo ọkụ ruo minit 12 ruo 15, ma ọ bụ ruo mgbe flakes azụ nwere ike iji ndụdụ. Nnukwu ihe dị mkpa na-ewe obere oge. lelee azụ n'etiti azụ ahụ na ndụdụ. Flakes kwesịrị ikewapụ onwe ha.
- Na-azụ azụ a na mbadamba osisi lemon, poteto ma ọ bụ osikapa, na akwụkwọ nri na steamed.
Nhọrọ ndị ọzọ:
Jiri ahihia, cod, pollock, catfish, tilapia, ma ọ bụ ihe ọzọ dị nro, nke na-acha ọcha na nhazi a dị mfe.
Na-efere azụ ahụ na poteto a ṅara n'ọkụ, poteto ma ọ bụ osikapa. Maka akwukwo akwukwo nri, enwere m broccoli ma obu peas. Maka ihe mara mma ma na-adọrọ mmasị, jụọ azụ ndị a gwụrụ azụ n'elu ihe ndina nke peas .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 225 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 15 mg |
| Sodium | 137 mg |
| Carbohydrates | 34 g |
| Fri nri | 8 g |
| Protein | 9 g |