Egwu zuru oke maka nri. A na-atụgharị ihe ndị a na-ekpuchi ekpuchi ihe oriri na-edozi ahụ. Ọ bụ ihe mgbagwoju anya otú mfe a mara mma si dị mfe! Naanị esi esi nri ntancha, kpochapu ihe, na akpọọ nkụ. Na-efere azụ ahụ na-acha ọcha ihendori na cheese Parmesan.
Achịcha dị mfe nke erimeri ma ọ bụ poteto a ṅara n'ọkụ ga-ezuru okè. Riz bụ nhọrọ ọzọ dị mma. Gbakwunye salad ma ọ bụ gwakọtara elu maka nri a na-echefu echefu.
Ihe Ị Ga-achọ
- 5 tablespoons butter (kewara)
- 1/4 iko yabasị (minced)
- 1 ngwugwu / 10 ounces spina (chopped, cooked, cool, and squeezed dry)
- 1/2 teaspoon oregano
- 1/2 teaspoon nnu
- 1/4 teaspoon ose
- Ihe dị ka narị abụọ na ise
- 1/2 iko mmanya ọcha (akọrọ)
- 3 ntụ ọka tablespoons
- 1/2 teaspoon akọrọ mọstad
- 1 cup mmiri ara ehi
- Garnish: nke a na-ata nri na Parmesan
- Garnish: paprika
Otu esi eme ya
- Agbaze 2 bọta butter butter na skillet.
- Tinye yabasị na saute ruo mgbe translucent.
- Nwuo na spinach, oregano, teaspoon 1/4 nnu na ose 1/8 teaspoon.
- Tinye ihe 1 1/2 tablespoons spinach mix on each flounder fillet; tụgharịa elu.
- Tinye iyak na-apụta na efere na-esi nri, na-agbada n'akụkụ ala. Tinye mmanya.
- Kpuchie na akpọọ nkụ minit 25 na 350 F.
- Dicha ma debe 1/2 iko nke mmiri mmiri.
- Mee ka ọkụ na-ekpo ọkụ.
- Agbazekwa 3 tablespoons nke bọta na saucepan karịrị ọkara-obere okpomọkụ; tinye ntụ ọka, nnu, ose na mọstad. Tinye mmiri na mmiri ara ehi.
- Ebido ruo mgbe oké na bubbly.
- Inye ihe nkedo ajuju. Gaa na Parmesan na paprika tupu i jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 370 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 122 mg |
| Sodium | 871 mg |
| Carbohydrates | 18 g |
| Fri nri | 2 g |
| Protein | 29 g |