Jiri nwa okra ma obu oyi kpokoriri n'omume a ma obu jiri sliced buru ibu okra pods. Okra na tomato bụ Nchikota kpochapụwo. Achịcha a dị mfe dịka nri dị n'akụkụ. Ma ọ bụ mee ya isi nri n'elu osikapa na cheese ma ọ bụ protein ọzọ. Tinye agwa, ihe ọkụkọ diced a na-esi nri, ham siced, ahịhịa esiri esi nri , ma ọ bụ anụ ezi na-ekoghi eri na efere.
Mmiri Lemọn, ụfọdụ chopped yabasị, na galik, bụ naanị ihe ndị ọzọ ị ga-esi na-eme ka ị nweta nri a na-atọ ụtọ.
Njikọ
Okra na-acha ya na tomato
Ihe Ị Ga-achọ
- 1 pound ọhụrụ baby okra, saa, mịrị amị, azuokokoosisi nsọtụ trimmed nnọọ nso n'elu, ma ọ bụ jiri oyi kpọnwụrụ thawed dum nwa okra
- 2 tablespoons mmanụ oliv
- 1/4 iko finely chopped yabasị
- 1 garlic garlic, finely minced
- 2 iko tomato, peeled, diced, ma ọ bụ 1 nwere ike (14.5 ounces) tomato diced
- 1 tablespoon ihe ọṅụṅụ lemon
- nnu na ose
Otu esi eme ya
- Okpomọkụ 1 tablespoon olive mmanụ na a saucepan karịrị ọkara-elu okpomọkụ. Sie okra maka nkeji 3 ruo 5, wee wepu ya na obere akwa mpempe akwụkwọ. Wepụ ya.
- Kpoo tablespoon nke mmanu olive na saucepan. Tinye yabasị chopped; sauté maka 2 ruo 3 nkeji. Gbakwunye garlic ma gbanyekwuo ọzọ nkeji 2. Tinye tomato diced na esi nri, na-akpali akpali, ruo mgbe ngwakọta na-abịa na obụpde.
- Tụgharịa okpomọkụ ka ọ dị ala; tinye ihe ọṅụṅụ lemon, nnu, na ose. Simmer maka minit 30 n'ogologo.
- Iji jee ozi, tinye ihe dị ka pasent abụọ nke ihendori n'ime efere nri. N'elu elu na okra wee kpuchie ya na ihe ozo.
Na-eje ozi na 4 ruo 6.
Ọdịiche
Tinye ihe dị ka 1/4 iko chopped celery tinyere chopped yabasị; tinye otu tablespoon nke mmanụ oliv mmanụ na yabasị maka 4 ruo 5 nkeji. Tinye garlic ma nọgide na nhazi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 103 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 37 mg |
| Carbohydrates | 14 g |
| Fri nri | 3 g |
| Protein | 3 g |