Ntụziaka Thai a maka nri ọkụkọ mango na-amasị dị ka efere miri emi nke eghe eghe ma ọ dị mfe iji mee ya, gbakwunye kwa na calorie na abụba.
Mpekere nke ọkụkọ na-esi ísì ụtọ bụ ndị e ghere eghe, ma gụchaa ya na tango mango. Ọhụrụ mfri eke mangos na-arụ ọrụ kacha mma na nhazi a, uto dị ezigbo mkpa.
Na efere a na-arụ ọrụ nke ọma maka oriri ezinụlọ ma ọ bụ mgbe obi ụtọ.
Ihe Ị Ga-achọ
- Maka Mango Achịcha:
- 2
- mkpụrụ osisi na- acha ọcha (mkpụrụ osisi na-atụtụ (ma ọ bụ dochie iko 2 ma ọ bụ mango)
- 1 chili (de-seeded na diced, ma ọ bụ 1 teaspoon
- chili ihendori ma ọ bụ 1/2 teaspoon Fikiere anwụrụ chili)
- 1 tablespoon osikapa mmanya (ma ọ bụ ọcha ma ọ bụ apple cider)
- 1 1/2 tablespoons soy sauce
- 2 tablespoons
- azụ azu
- 1/2 kpoo (onye a ma ama)
- 1 tablespoon shuga aja
- 1 mkpịsị aka nke mkpịsị aka ma ọ bụ ginger (sliced)
- 3 cloves garlic
- 1/4 teaspoon turmeric
- 2
- kaffir wayo epupụta (etinye n'ime slivers na mkpa (tụfuo azuokokoosisi na etiti vein), ma ọ bụ zest nke 1 wayo)
- Maka Chicken:
- 1 cup ntụ ọka (ihe niile ma ọ bụ osikapa ntụ ọka)
- 1/2 teaspoon nnu
- Abụba 2 ruo 3 (ịkpụ n'ime mkpịsị abụọ (2-inch-long pieces) (ọkpụkpụ anụ ọkụ na-arụ ọrụ)
- 1/4 iko mmanụ maka pan-frying
- 1 ose ose na-acha uhie uhie ma ọ bụ 1 ose na-acha uhie uhie
- 1 mano (1/2 1 mango) (bee n'ime chunks)
- 3 na 4 tablespoons na aki oyibo mmiri ara ehi ma obu mmiri
- 1/4 ruo 1/2 cup fresh coriander
Otu esi eme ya
Mee Mango ihe
- Ebe 2 na-acha ọcha mango, red chili, osikapa mmanya, soy sauce, azu ihe oriri, ihe ọṅụṅụ lime, shuga aja, gallan, garlic, turmeric, na kaffir lime epupụta na ihe oriri ma ọ bụ blender. Dezie nke ọma, ruo mgbe ọzọ ma ọ bụ karịa ezigbo.
- Detie ihendori. Ihe mgbaru ọsọ bụ iji nweta ihe ụtọ, utoojoo, oseose, na nnu. Tinye sugar ọzọ ma ọ bụrụ na ịchọta ihe oriri na oke utoo (nke a ga-adabere na ụtọ nke mango gị). Ọ bụrụ na ọ bụghị oseose, tinyekwuo chi. Ọ bụrụ na ọ bụghị nnu / anụ ọkụkọ, tinyekwu azụ. Ọ bụrụ na nnu ma ọ bụ oke ụtọ, tinyekwuo ihe ọṅụṅụ lime. Wepụ ya.
Mee Chicken
- Na nnukwu efere, jikọta ọnụ na ntụ na nnu. Gbakwunye mpempe ọkụ ma gbanwee ma ọ bụ jiri nwayọọ kpalie ha ka ha kpoo.
- Kpoo otu wok ma ọ bụ frying pan na ọkara-elu okpomọkụ. Tinye mmanụ, wee malite ịkụkọta ọkụkọ ọkụkọ, 3 ruo 5 nkeji kwa n'akụkụ, ma ọ bụ ruo mgbe ìhè aja aja na-esi na ya. Wepu anụ ọkụ si na pan ma tinye ya na akwa nhicha.
- Na-asacha wok / frying pan, ma ọ bụ jiri ọzọ (dị ọcha) otu. Mee ka ọ bụrụ onye na-ajụ ya-ọkụ dị elu ma gbakwunye ya na mango na ose na-acha uhie uhie. Weta na ohia di nwayo, ma belata ya na ihe na-ekpochapu (okara na obere okpomọkụ).
- Ọ bụrụ na ihe oriri na-aghọ oke oke, tinye 3 ruo 4 mmiri pasent ma ọ bụ mmiri oyibo. Ghichaa 3 ruo 4 nkeji, ma ọ bụ ruo mgbe ose nwere ntakịrị nwayọọ ma ka na-ejigide ya.
- Gbakwunye mpempe eghe eghe, jiri nwayọọ na-akpali ha n'ime ihendori. Ọ bụrụ na achọrọ, tinye chunks nke mango (mkpụrụ osisi 1/2 na 1 ọka). Ghọta obere, ruo mgbe ihe niile na-ekpo ọkụ.
- Mee nyocha nnu nke ikpeazụ, maka nnu, tụkọta ihe oriri na ọkụkọ. Gbakwunye obere ihe oriri ma ọ bụ chili ma ọ bụrụ na achọrọ.
- Nyefee na efere nri. Wụsaa coriander ọhụrụ ma jikwa osikapa Thai na-esi ísì ụtọ jupụta . Maka ọgwụgwọ ndị ọzọ pụrụ iche, jiri osikapa na-esi ike .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 927 |
| Ọnụba abụba | 43 g |
| Abụba buru ibu | 14 g |
| Abụba na-enweghị ntụpọ | 16 g |
| Cholesterol | 216 mg |
| Sodium | 1,639 mg |
| Carbohydrates | 60 g |
| Fri nri | 7 g |
| Protein | 76 g |