Veracruz bụ otu n'ime ebe mbụ Spanish bi na Mexico na nke ahụ pụtara ìhè na ntanetịị Mediterranean na omenala. Veracruz na-akwado oke mmiri n'ụsọ oké osimiri na ihe oriri na-edozi.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ olive, kewara
- ọkara nke otu yabasị, peeled na chopped
- 2 cloves nke garlic, peeled na chopped
- 4 nnukwu tomato, chopped
- 2
- green chiles , ṅara n'ọkụ na chopped
- 1 teaspoon nnu
- 1 akwukwo akwukwo
- 1 ore na-edozi ore
- 12 nnukwu
- mkpụrụ osisi oliv na-acha akwụkwọ ndụ , na-ebipụ ọkara
- 2 tablespoons green capers
- 4 iberibe ọhụrụ,
- acha ọcha
Otu esi eme ya
- Duru otu tablespoon mmanụ olive n'ime nnukwu ihe mgbochi.
- Kpoo ya n'ogologo-elu ọkụ na gbakwunye na eyịm.
- Ghaaa yabasị ruo mgbe ha ga - aghọ ihe dị ka nkeji abụọ.
- Lower okpomọkụ na-ajụ ma gbakwunye na garlic.
- Tinye na tomato na green chiles ma nọgide na-ebido na esi nri ha.
- Mbelata okpukpo ahu na ozo ma gbakwunye ihe ndi ozo, ma e wezụga maka azu. Simmer na ihendori nke 10-15 nkeji.
- Ọ bụ ezie na ihe oriri na-eme ka ọ dị mfe, kpoo ite ọzọ na-ekpo ọkụ ma kpochapụ ala ya na ihe fọdụrụ otu tablespoon nke mmanụ oliv .
- Tinye iyak na pan ma jiri nwayọọ mee oge ọ bụla na ncha nke nnu na ose. Nri maka minit 3-6 n'akụkụ nke ọ bụla, ma ọ bụ ruo mgbe esiri ya.
- Oge nri ga-adịgasị iche na-adabere n'otú oke ọkpụkpụ ọ bụla dị. Mgbe azụ na ihe oriri dị njikere, tinye otu azụ na efere na n'elu na 1/4 nke ihendori.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 174 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 241 mg |
| Carbohydrates | 26 g |
| Fri nri | 4 g |
| Protein | 4 g |