Nke a raita abuo ma di nma. Jiri ya na ogwu kachasị amasị gị ma siere ya ma ọ bụ osikapa na-esi ísì ụtọ maka nri onye anaghị eri anụ.
Ihe Ị Ga-achọ
- 2 tbsps akwukwo nri / canola / sunflower esi nri
- 1 ụyọkọ akwụkwọ nri, saa ma kpoo ezi (ihe dịka 1/2 lb ma ọ bụ 250 gms)
- 2 "nke ginger grated
- 2 na-acha akwụkwọ ndụ akwụkwọ ndụ na-acha ezigbo mma (nhọrọ)
- 1 cup yogurt nke ọhụrụ, nke na-enweghị ụtọ - gwakọtara ya ruo mgbe ị ga-eji ire ụtọ
- nnu nụrụ ụtọ
- 2 tbsps akwukwo nri / canola / sunflower nri mmanụ
- 1 tsp cumin osisi
- 5 cloves garlic chopped ezigbo mma
- 1 na-acha uhie uhie uhie batara n'ime obere iberibe
Otu esi eme ya
- Kpoo nri na-esi nri na pan na ọkara okpomọkụ. Gbakwunye akwụkwọ nri, ginger na akwụkwọ ndụ akwụkwọ ndụ ma gbanye ya ruo mgbe akwụkwọ nri ahụ dị nro. Wepu ọkụ ma kwe ka ajụkwa.
- Na-etinye nchịkọta mkpụrụ osisi ahụ n'ime nnukwu efere. Tinye yogọt na nnu nụrụ ụtọ. Gbalịa ka ị gwakọta ihe niile dị mma. Debe ya maka ugbu a.
- Kpoo mmanu ozo nke ozo n'ime obere mbadamba, mgbe o na-ekpo ọkụ, gbakwunye osisi cumin, galik ahihia, na uzo uhie uhie. Fry ruo mgbe nkwụsị na-akwụsị na ngwa nri na-adị ntakịrị.
- Mgbe nke a mere, wepụ si na ọkụ ma wụsa nchịkọta mkpụrụ osisi yogurt. Sir na-agwakọta ma na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 187 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 8 mg |
| Sodium | 297 mg |
| Carbohydrates | 33 g |
| Fri nri | 5 g |
| Protein | 9 g |