Ọ bụ ezie na ọkpụkpụ anụ ọkụkọ adịghị abụ abụba dị ka abụba ọkụkọ, ha zuru oke maka onye na-esi nri ngwa ngwa, na-aghọ nro dị nro ka ha na-esi nri. Jide n'aka na ị ga-ahọrọ akpụkpọ ụkwụ ọkụ na-enweghị ntụpọ ma kpochapụ abụba ọ bụla tupu esi nri.
Site Na-eje ozi: Calories 271, calories si na pusi 46, abụba abụba 5g (nọdụ 1.1g), cholesterol 94mg, sodium 163mg, carbohydrate 29.4g, eriri 6g, protein 26.9g
Ihe Ị Ga-achọ
- 1 ọkara yabasị (finely chopped)
- 1 nnukwu
- leek (nke ọcha bụ nanị, kpochara na sliced)
- 1 8-ounce mkpọ mushrooms (sliced)
- 8 ounces na obere carrots
- 2 na-acha ọbara ọbara poteto (bee n'ime chunks)
- 1 nnukwu stalk nke celery (sliced)
- 1ka ogugu ogugu ogugu abuo (boneless, skinless)
- 1 15-ounce nwere ike iberibe tomato
- 1/2 iko abụba na-enweghị abụba, efere obere ọkụ sodium
- 1 akwukwo akwukwo
- 1/2 tsp ọhụrụ thyme
- 1 rosemary
Otu esi eme ya
- Ejiri ala na akụkụ nke 4-quart ngwa ngwa na-esi nri na-esi nri ọkụ .
- Tinye akwụkwọ nri na ite.
- Kpochapu ogbe ukwu nke oke abuba ma bee n'ime iberibe.
- Gbunye ọkụkọ na ite ahụ, tinyere herbs, tomato ndị a kụrụ agbawa, na efere ọkụkọ.
- Kpuchie ma sie nri ala ruo awa 7 ruo 9.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 284 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 63 mg |
| Sodium | 258 mg |
| Carbohydrates | 24 g |
| Fri nri | 5 g |
| Protein | 24 g |