Ubi ohuru na-esiteghị na tomato na-adị mfe ịkwadebe, ekpomeekpo ahụ na-ama ihe ọ bụla n'ime ihe nwere ike ma ọ bụ ụzọ dị mma iji jiri tomato ndị na-anọ na-acha na tomato.
Ihe Ị Ga-achọ
- 2 iko gluten-n'efu
- anụ ọkụkọ
- 3 iko tomato (banyere 3 nnukwu tomato ọhụrụ, peeled na chopped
- 1 obere yabasị (chopped)
- 3-4 garlic cloves (minced)
- 1/2 teaspoon oregano
- 1/8 teaspoon marjoram
- Ihe dị ka 1/4 basil cup (nke dị ọhụrụ na nke a na-enweghị atụ,
- Dash nnu (ma ọ bụ ka o rie)
- Dash ose (ma ọ bụ na-atọ ụtọ)
Otu esi eme ya
- Ebe a kwadebere tomato, eyịm, garlic, herbs na seasonings na nnukwu 2-quart saucepan. Tinye anụ ọkụkọ wee weta obụpde. Belata okpomọkụ na simmer maka nkeji iri abụọ. Kpoo maka minit 10.
- Ghaa efere n'ime batnder n'ime obere batrị na ngwakọta na elu maka ihe dị ka 1 nkeji maka ọgbọ ọ bụla. Kpachara anya ka ị ghara ijupụta blender ma jide mkpuchi ahụ mgbe ị na-agwakọta ya. Ghaa efere azụ n'ime anụ dị iche iche ma gụgharịa obere oge tutu ị jee ozi. Na-eme nri na basil ọhụrụ.
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans, na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa mgbe niile. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 103 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 293 mg |
| Carbohydrates | 21 g |
| Fri nri | 4 g |
| Protein | 7 g |