Ihe ndị a dị mfe, magburu onwe ya na-apụta mgbe nile bụ ọkacha mmasị! Ehi ala na osikapa kwadoro kabeeji na-eme ka ihe zuru oke na tomato na tomato, ma ị nwere ike ịhọrọ ka esi nri ha ngwa ngwa ma ọ bụ stoveop.
Ụzọ kachasị mfe iji kwadebe kabeeji kabeeji bụ ịkụzi isi niile. Tinye isi kabeeji na akpa nchekwa nri na abalị gara aga ma tinye ya na friza. N'ututu, wepu ya ma kpoo ya. Beepụ akwụkwọ ahụ na isi. Ha ga-adị ntakịrị ma gbanwee ma gbanwee. Enweghị ihe ọ bụla a chọrọ!
Achịcha ahụ na-eme ka ọ bụrụ "anụ ọkụ" na-eme ka ọ dị mma ma ọ bụ sie ya. Ọ bụrụ na ịchọrọ ọtụtụ ihe oriri na tomato ka ị na-ekpuchi poteto gị, abụọ nke ihe oriri na-esi nri ma e wezụga maka tomato diced.
Tinyere poteto, jee ozi na kabeeji na-eji akwụkwọ na-acha akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ broccoli na-asọpụta maka nri zuru oke nke ezinụlọ. Achịcha na-eri nri na-apụta ọbụna n'ụbọchị na-esote!
Ihe Ị Ga-achọ
- 1 nnukwu isi nke kabeeji, oyi kpọnwụrụ, thawed
- 1 nnukwu
- akwa, amia
- 3 mmiri ara ehi tablespoons
- 1/4 iko finely chopped yabasị
- 1 teaspoon nnu
- 1/4 teaspoon freshly ground black pepper
- 1-1 1/4 pound na-agbanye n'ala beef
- 1 cup esie ya osikapa
- 1 (8 oz) nwere ike itinye tomato
- Nhọrọ: 1 (14.5 oz) nwere ike dich tomato
- 1 tablespoon shuga aja
- 1 teaspoon lemon ihe ọṅụṅụ ma ọ bụ cider mmanya
- 1 teaspoon Ihe dị iche iche na Worcestershire
Otu esi eme ya
Okpokoro Crock
- Wepu epupụta si thawed isi nke kabeeji.
- N'aka nke ọzọ, ọ bụrụ na ị kwụsịghị kabeeji, weta nnukwu ite mmiri ka obụpịa. Jiri nlezianya wepụ ihe dị ka 12 ruo 14 nnukwu epupụta site na isi nke kabeeji. Tinye akwụkwọ na mmiri na obụpde maka minit 2 ruo 4. Drain kpamkpam.
- Na nnukwu nnukwu efere jikọtara egg, mmiri ara ehi, chopped yabasị, nnu, ose, beef ala, na osi osikapa.
- Tinye ihe dị ka 1/4 ruo 1/3 iko nke nnu na osikapa na etiti nke ọ bụla ma ọ bụ sie kabeeji akwukwo ma mee ka ọ ghọọ ihe a na-emepụta mmanya. Ngwongwo na akụkụ na mpịakọta na-ejedebe anụ - burrito-style - ruo mgbe ejuputa nnu anụcha zuru ezu. Nwee obi ike na ezé, ọ bụrụ na achọrọ.
- Debe kabeeji a na-esi na ya apụta na ngwa ngwa na-esi nri.
- Na nnukwu efere ọzọ jikọtara tomato ihendori na tomato, shuga na-acha ọbara ọbara, ihe ọṅụṅụ lemon ma ọ bụ mmanya, na ihe dị na Worcestershire. Inye n'elu kabeeji na-apụta.
- Kpuchie ma kpoo ọkụ maka awa 7 ruo 9.
Nri elu
- Kwadebe kabeeji na-agbaso usoro 1 site na 4, n'elu. Mee ka kabeeji na-apụta n'otu nnukwu oven ma ọ bụ akwa ngwaahịa nke Dutch, nke dị n'akụkụ ala.
- Kwadebe ihe oriri (nzọụkwụ 6, n'elu) ma wụsa ya na kabeeji.
- Weta na obụpde n'elu okpomọkụ. Na-ekpuchi pan, belata okpomọkụ ka ọ dị ala, ma kpoo kabeeji ka ọ bụrụ ihe dị ka awa 2.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 480 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 235 mg |
| Sodium | 283 mg |
| Carbohydrates | 47 g |
| Fri nri | 8 g |
| Protein | 38 g |