Nke a na-adị mfe imepụta anụ ọkụkọ crockpot, na akpụkpọ anụ ọkụkọ na-ekpo ọkụ, yabasị, ose, tomato, na ihe ndị ọzọ.
Ihe Ị Ga-achọ
- 1 ngwakọta nke ọkụkọ ọkụ ọkụ a na-ekpo ọkụ ọkụ, nke dị ka iko 2
- 1 ọkara yabasị, chopped coarsely
- 1 akwụkwọ osere na-acha akwụkwọ ndụ akwụkwọ ndụ, nke a na-egbutubeghị
- 1 ma ọ bụ 2 akwụkwọ osere ma ọ bụ ihe ọkụkụ ndị ọzọ na-acha ọkụ ọkụ, minced (nhọrọ)
- 1 nwere ike (15 ounces) tomato diced na ihe ọṅụṅụ
- 1 nwere ike (15 ounces) ọka kernel dum, kpochara
- 1 nwere ike (15 ounces) pinye agwa, drained na rinsed, nhọrọ
- 1/4 iko
- emeka osikapa
- 1 1/2 iko efere ọkụkọ
- 1/2 teaspoon cumin
- 1/4 teaspoon oregano doo
- ntanye
- akwụkwọ cayenne , ọ bụrụ na achọrọ
- nnu na ose na-atọ ụtọ
- 1 ruo 2 okpukpu esi nri nke tablespoons, nke agwakọtara na tablespoon nke mmiri oyi
Otu esi eme ya
- Gwakọta ihe oriri niile, ma e wezụga maka igwe ọka / mmiri mix, na ngwa ngwa cooker ma ọ bụ Crock Pot.
- Kpuchie ma sie nri ala maka 6 1/2 ruo 8 awa, ma ọ bụ n'elu maka 3 ruo 3 1/2 awa.
- Iji kpoo, bido n'ime nchịkọta ọka na mmiri n'ime stew n'oge nkeji 10 ma ọ bụ 15 gara aga.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 851 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 105 mg |
| Sodium | 837 mg |
| Carbohydrates | 109 g |
| Fri nri | 25 g |
| Protein | 62 g |