Nke a bụ nsụgharị Italian nke escabeche, efere nke e ji esi anụ anụ, mgbe ahụ, na-arụ ọrụ na osisi vine, obere osere na-arụ ọrụ ma ọ bụ na-ekpo ọkụ ma ọ bụ na-ekpo ọkụ. Scape-ska-PECH-ay) bụ efere dị mfe mgbe ị kewara ya sardines ọhụrụ; ntuziaka dị n'okpuru. Ọ bụrụ na ịnweghị ike ịchọta sardines maka uzommeputa a, jiri okwute, azụ asa ma ọ bụ azụ ọ bụla ọzọ a na-ere ọkụ.
Ihe Ị Ga-achọ
- 1 iri na abuo
- sardines (ohuru)
- 2 lemons (ihe ọṅụṅụ nke)
- 1 tablespoon nnu
- 6 mmanụ oliv mmanụ pasent
- 1/4 iko ntụ ọka (maka dusting)
- 2 nnukwu eyịm (sliced)
- 1 cup mmanya ọcha (ma ọ bụ cider mmanya)
- 1 isi garlic (chopped)
- 2 chiles (ọkụ, dị ka serrano ma ọ bụ Thai)
- 1/2 cup Mint (finely chopped)
Otu esi eme ya
- Ghichaa sardines ahụ ma debe ha na kuki kuki nke mmiri mmiri lemon, nnu, na mmiri kpuchie ala dum nke mpempe akwụkwọ ahụ. N'ụzọ bụ isi, ịchọrọ ka sardines na-etinye na ọdọ mmiri na-emighị emi nke mmiri lemon-salt-water. Hapụ ha n'ebe ahụ ruo minit 30, na-atụgharị otu oge.
- Ka ọ dịgodị, gbanye eyịm na chiles na pasent 3 nke mmanụ oliv ruo mgbe ha na-amalite ịcha gburugburu gburugburu. Tinye mmanya ahụ ma kpoo ya ruo ọkara ọkachapụrụ mmanya. Gbanyụọ okpomọkụ ma wepụ ya.
- Na-akụ sardines nkụ na ájá na ntụ ọka. Kedu ụdị ntụ ọka? Ihe ọ bụla ga-eme, mana m na-eji ntụ ọka chickpea, nke a na-ejikarị eme ihe na Southern Italy ma na-agbakwụnye ihe ọkụkụ.
- Gri sardines n'ime mmanụ olive nke ozo na-agbanyeghi ya-nnukwu oku ma wepu ya ka igbapu ya n'elu akwa.
- Na-etinye mint na mpempe nri na ya na yabasị na ihe ọṅụṅụ mmanya, ma dina ụfọdụ na efere ma ọ bụ nnukwu efere. Top na sardines. A na-ekpuchi efere a na ihendori na aka ekpe ka ị na-agbanye mmiri ruo ụbọchị atọ na ngwa nju.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 423 |
| Ọnụba abụba | 24 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 17 g |
| Cholesterol | 0 mg |
| Sodium | 2,110 mg |
| Carbohydrates | 40 g |
| Fri nri | 7 g |
| Protein | 6 g |