Ngwongwo na mmanụ aṅụ na- enye ihe zuru ezu iji zoo ihe na-esi ísì ụtọ nke oké osimiri scallops na- arụ ọrụ na bed nke gwakọtara elu.
Ihe Ị Ga-achọ
- Maka Mmasị nke Honey-Lime:
- Ihe dị ka 1/3 iko ihe ọṅụṅụ na-egbu maramara (2 ruo 3 limes)
- 5 teaspoons mmanụ aṅụ, ma ọ bụ nụrụ ụtọ
- 1 Okpokoro mmanya ma ọ bụ osikapa mmanya
- Maka Oké Osimiri Oké Osimiri Oké Osimiri:
- 2 Mbadamba grapu ma ọ bụ mmanụ ahụekere (banyere)
- 1-1 / 2 ruo 2 pound sea scallops, patted dry
- 3 mkpịsị aka Nkpọrọgwụ gwakọtara (dịka pea Ome, watercress ma ọ bụ arugula jikọtara ọnụ)
- 2 nri akwukwo nri dika akwukwo ocha ocha na jicama
Otu esi eme ya
Iji mee mgbakwasa:
Na efere na-adịghị emetụ aka na-ejikọta ihe ọṅụṅụ na mmanụ aṅụ , mmanụ aṅụ , na nnu ruo mgbe a ga-ewepụta mmanụ aṅụ. Detuo ma gbanwee ya. Wepụ ya.
Iji mee scallops:
Mmanụ aṅụ na nnukwu ígwè ígwè ma ọ bụ skillet na-abụghị ihe ọkara-nnukwu okpomọkụ. Tinye ole na ole scallops na skillet, na-akpachara anya ka ị ghara imebi pan (ọ bụrụ na scallops dị oke nso, mmiri ha na-ebunye agaghị enwe ike ịgbanahụ ya, ma ọ ga-abụ na ọ ga-eme ka ọ ghara ịnwụ).
Nri 2 ruo 4 nkeji ọ bụla (ma ọ dịkarịa ala 30 sekọnd oge karịa ị na-eche) ruo mgbe a na-acha aja aja na-acha anụnụ anụnụ n'èzí ma nwee ike ịtụgharị nsị ngwa ngwa. Gbano ma kpoo ruo mgbe ogwugwu nile (wepu ahihia 1 ma wepu ya iji lelee). Nyefee na efere; megharia ya na ndi ozo.
Iji jee ozi, dozie elu na akwụkwọ nri na efere onye ọ bụla. Edee ihe n 'elu n'elu, na-etinye ihe ejiji na ntanye, ma jiri nwayọọ nwayọọ dakwasị n'elu.
Na-eje ozi: calorie 382, calorie 31 n'ime abụba, gram 48 grams, grabohydrates 16 grams, gram 2 grams , gram 13 dị arọ, 92 mg cholesterol, 700 mg sodium.
Ntụziaka Isi: site n'aka Katherine Fausset, et al; (Villard Books)
Edeghachiri ya na ikike.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 174 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 32 mg |
| Sodium | 520 mg |
| Carbohydrates | 15 g |
| Fri nri | 2 g |
| Protein | 17 g |