Na Grik: nnukwu ma ọ bụ nnukwu, akpọ spah-nah-KO-ree-zo
Nke a bụ mgbanwe nke efere anyị na-eje ozi na Crete na-agụnye tomato mado na dil. E kwesiri ka eji ya na lemon na obere ogwu (na ufodu okwu Greek ).
Ihe Ị Ga-achọ
- 2 pound nke mkpụrụ osisi ọhụrụ (ma ọ bụ 4 10-oz nchịkọta nke frozen chopped spinach, thawed)
- 1/2 iko mmanụ olive
- 1 nnukwu yabasị (minced)
- 5 ị ga-esi na bill ọhụrụ (nke a na-ejighị osisi, ma ọ bụ osisi 2 nke mint)
- 2 tablespoons nke tomato mado
- 1 iko nke osikapa
- 2 1/2 iko mmiri
- Nnu mmiri na freshly ground ose nụrụ ụtọ
- 1 lemon (bee na wedges)
Otu esi eme ya
Buru ite buru ibu n'elu ala na obere okpomọkụ.
Ọ bụrụ na ị na-eji akwụkwọ nri ọhụrụ, saa ahụ nke ọma, kpochaa, ma wepụta ya ka ọ bụrụ mmiri. Ọ bụrụ na ị na-eji nsị oyi kpọnwụrụ, wepụ ya na ngwugwu, ma jiri nwayọọ gwakọta mmiri mmiri.
Mgbe a na-etinye ite ahụ, gbakwunye mmanụ oliv ahụ , mee ka okpomọkụ dịkwuo ọkụ, ma mee ka eyịm ruo mgbe translucent. Gbakwunye dil (ma ọ bụ mint) na spinach ma gbanye ihe dị ka nkeji ise ruo mgbe a kpochara ya. Ghichaa tomato tinye na mmiri ma gbakwunye na ite ahụ na nnu na ose iji detụ ya.
Mee ka okpukpo yee ma weta ngwakọta na obụpde, tinye osikapa, nwuo, ma kpuchie ya. Belata okpomọkụ na ikwe ka simmer maka nkeji iri abụọ ma ọ bụ ruo mgbe mmiri etinyela. Ekwula na simmering.
Jirinụ lemon wedges.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 493 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 20 g |
| Cholesterol | 0 mg |
| Sodium | 254 mg |
| Carbohydrates | 54 g |
| Fri nri | 8 g |
| Protein | 11 g |