Onye na-esi nri ọkụ ngwa ngwa na mmanya na Tomato

Achịcha ite a bụ ọnyà iji kwadebe na onye na-esi nri ngwa ngwa, tomato na mmanya na-acha ọbara ọbara na-eme ka ọ dị ụtọ.

Ihe Ị Ga-achọ

• 1 na-eri anụ, ihe dị ka 3 ruo 4 pound
• nnu na ose
• 3 ntụ ọka tablespoons
• 2 tablespoons mmanụ oliv
• 1 na-atọ ụtọ mkpụrụ yabasị, nke a na-ejighị osisi ma ọ bụ sliced
• 1 nwere ike (14.5 ounces) tomato, diced
• 1/2 iko mmiri n'ọdụ ụgbọ mmiri ma ọ bụ mmanya ọbara ọbara
• 2 tablespoons mmanya uhie mmanya
• 3 cloves garlic, finely minced

Otu esi eme ya

Na-esi nri na nnu na ose; uwe na ntụ ọka ahụ.

Na nnukwu skillet, mmanụ olive na-ekpo ọkụ n'ogologo-okpomọkụ dị elu. Hụ anụ ahụ n'akụkụ niile; nyefee na ntinye ihe nkwụnye ọkụ.

Tinye eyịm na skillet na esi nri, na-akpali, ruo mgbe ejighị ya kpọrọ. Gwakọta ihe ndị fọdụrụ na gbakwunye na eyịm. Cook, edemede, ruo mgbe ngwakọta bụ simmering.

Wunye n'elu anụ ahụ na ntinye crockery.

Kpuchie ma sie ya elu maka 1 hour.

Gbanyụọ ọkụ ka ọ bụrụzie ma sie nri ruo awa 7 ruo 9. Ma ọ bụ, nọgide na-esi nri n'elu HIGH maka ihe dị ka awa anọ ruo awa ise.

Nyefee anụ ahụ ka ọ bụrụ ihe ntanetị.

Tinye ihe ọṅụṅụ n'ime ihe dị ka minit 5 ruo 10 iji belata mmiri na itinye uche ụtọ.

Na-eje ozi 6.

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Nutritional Guidelines (kwa na-eje ozi)
Calories	911
Ọnụba abụba	49 g
Abụba buru ibu	18 g
Abụba na-enweghị ntụpọ	24 g
Cholesterol	261 mg
Sodium	493 mg
Carbohydrates	25 g
Fri nri	3 g
Protein	86 g

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