Ntụziaka a dị mfe ma na-atọ ụtọ maka salmon e ghere eghe osikapa bụ ngwa ngwa ime karịa ọtụtụ n'ihi na ị na-amalite na ịhapụ osikapa pilaf . Ọ kachasị mma na wok , ma i nwekwara ike iji skillet ma ọ bụrụ na i nweghị wok.
Ihe Ị Ga-achọ
- 3 tbsp. mmanụ olive
- 2-3 iko na-eri osikapa pilaf OR oyi na-esi ya
- osikapa
- 1 (7-ounce) nwere ike red salmon (drained)
- 1 iko obere peas
- 2 àkwá (amia)
- 2 tbsp. ala sodium soy ihendori
Otu esi eme ya
- Na akwa skillet ma ọ bụ na-ekpuchi ọkara-ọkụ dị ọkụ, mmanụ olive ọkụ. Jiri nlezianya gbakwunye pilaf osikapa ma ọ bụ oyi a na-esi osikapa ma mee ka ọ ghee maka minit ole na ole iji kpoo ọkụ.
- Tinye salmon na pezen; mee ka igirigi ruo 3-5 nkeji ruo mgbe peas na-ekpo ọkụ. Push ngwakọta na akụkụ nke skillet ma ọ bụ wok na gbakwunye nsen nchara.
- Ngwakota a na-atụchasị ruo mgbe e setịpụrụ ya, mezie nsen na osikapa. Na-esi nri na soy sau na-eme ka igwu nri ruo nkeji ma o bu abuo, wee jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 782 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 137 mg |
| Sodium | 546 mg |
| Carbohydrates | 121 g |
| Fri nri | 5 g |
| Protein | 28 g |