Njikọ a nke okra, oporo, na tomato na-adọta nnukwu osikapa. Ọ bụ ụzọ magburu onwe ya isi nwee okra ọhụrụ.
Ihe Ị Ga-achọ
- 12 ruo 16 ounces okra (kpochara, saa, sliced)
- 3 pasent olive mmanụ
- 3 tablespoons butter
- 1 ọkara yabasị (coarsely chopped)
- 1 akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ (seeded na coarsely chopped)
- 4 nnukwu tomato (peeled, seeded, na chopped)
- 1/2 iko mmanya ọcha (akọrọ)
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 1 ruo 2 tablespoons pasili (ọhụrụ chopped)
- 1 teaspoon Cajun seasoning (ma ọ bụ Creole seasoning ngwakọta)
- nnu nụrụ ụtọ
- oji ose na-atọ ụtọ
- 1 na 1 1/2 pound ala (peeled na deveined)
- Ngwadogwu nhọrọ: esi osi osikapa
Otu esi eme ya
- Kpoo mmanụ na bọta na nnukwu skillet ruo mgbe agbaze butter.
- Tinye yabasị na mgbịrịgba ose; na-ekpuchi uwe.
- Nwuo na okra ma sie nri ọkara ruo mgbe yabasị dị translucent.
- Tinye tomato, mmanya, ihe ọṅụṅụ lemon, pasili, na oge Creole.
- Simmer, edemede mgbe ụfọdụ, ruo mgbe tomato juu. Detụ ma tinye nnu na ose, dịka ọ dị mkpa.
- Gbakwunye oporo ma nọgide na-esi nri maka minit 3 ruo 4, ma ọ bụ ruo mgbe ohia na-eme ka pink na opaque.
- Na-arụ ọrụ na osikapa ọkụ ọkụ, ma ọ bụrụ na achọrọ.
I nwekwara ike
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 411 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 306 mg |
| Sodium | 841 mg |
| Carbohydrates | 17 g |
| Fri nri | 5 g |
| Protein | 37 g |