Nke a Paleo nri nri ụtụtụ gbanwere ụtụtụ m na-adụ ụra n'ime ìhè anyanwụ na-egbuke egbuke. O doro m anya ka m kụrụ bọtịnụ snooze, ma mgbe nke abụọ a tiri mkpu, m dị njikere ịnweta skillet a n'ọnụ m.
Maka ndị na-ebido, ọ bụghị naanị dịka ihe ụtọ na protein na-eto eto, ma ọ na-ejikọkwa anụ ezi nri na-eri nri. Ekwenyesiri m ike na ọ ga-aka mma, ma agachaa m ma jikọta nri ndị a na-acha uhie uhie na garlic na yabasị, iji mepụta ọgwụ nri ụtụtụ.
Amaara m ihe ị na-eche n'echiche, "olee otú o si ghara ịlụ ọgụ na ịkwadebe akwụkwọ nri na ụtụtụ". Mfe, eburu m ha tupu oge. Ọ dịkarịrị mfe iji aka na-akụ akwụkwọ nri tupu m lakpuo ụra karịa mgbe m na-eteta na m na-eche banyere ọtụtụ nde oge m ga-ezute, na ichere ka m kpọkuru mama m, gịnịkwa bụ ihe ikpeazụ m chọrọ iji tinye ihe ndepụta m - ị nweta echiche ahụ. Naanị ihe m na-adịghị mgbe akwado tupu prepping bụ Avocado. Ị nwere ike ịkwanye ma na-eme ihe ọṅụṅụ na-egbu egbu ma ana m achọ ka ha dị ọhụrụ.
Gwa ya. Amaara m na ọ gaghị ada mbà.
Ihe Ị Ga-achọ
- 2 tbsp. mmanụ olive
- 1 iko anụ nsị (ala)
- 1 tbsp. garlic (minced)
- 1/4 iko yabasị (odo, obere diced)
- 1/4 cup mgbịrịgba ose (uhie, obere diced)
- 1/4 iko mgbịrịgba ose (odo, obere diced)
- 1/4 iko ube oyibo (peeled / pitted na obere diced)
- 1 1/2 iko ụtọ nduku (obere diced)
- 1 pinch ose chili (acha ọbara ọbara, anuahade)
- 1/2 iko anụ ezi (obere diced)
- Garnish: 1 egg (dị mfe)
- Garnish: cilantro
Otu esi eme ya
- Egwú mmanụ na skillet na ọkara okpomọkụ
- Ejicha ahịhịa ọka, anụ ezi na garlic ruo mgbe o mere, ihe dị ka minit 10, ma tinye ya na colander maka ịkụ.
- Tinye edo edo odo, ose na-acha uhie uhie, ose ose na-acha odo odo na skillet na afụ ihe na akwukwo nri n'emeghi ka ha gbaa aja aja.
- Tinye nduku na-atọ ụtọ, ose chili, na nnu na ose nụrụ ụtọ.
- Kpuchie ma sie nri ruo mgbe poteto dị ụtọ dị nro, na-eme ka oge ụfọdụ.
- Tinyeghachi nchịkọta anụ ezi anụ ụka n'ime skillet. Ngwakọta ihe na-eme ka ọ bụrụ nke ọma.
- N'ime akwa akwa, tinye otu akwa ka ọ dị mfe.
- Mgbe ị na-etinye skillet, ịkwanye na ube oyibo ma dozie efere / efere gị na akwa dị arọ. Na-eje ozi ozugbo.
Ngbanwe: Enweghi ike ịgbakwunye na akwụkwọ nri dị iche iche ma ọ bụ ihe ndị ị nwere n'aka nke nwere ike ịga nke oma na skillet a. Ị nwekwara ike ịhapụ ihe ndị dị ka anụ ezi ahụ (na ị bụ onye nzuzu) maọbụ ọ bụrụ na ịnweghị ya n'aka.
Nchekwa: Ịnwere ike ịchekwa skillet a n'ime igbe ikuku na refrjiraeto maka awa 24. Enwere m ike ịkụ na ị ga-eri ya n'otu ebe ma ọ bụrụ na i meghị, ndụmọdụ m bụ iri ya ozugbo i nwere ike.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 4310 |
| Ọnụba abụba | 182 g |
| Abụba buru ibu | 43 g |
| Abụba na-enweghị ntụpọ | 73 g |
| Cholesterol | 1,825 mg |
| Sodium | 3,351 mg |
| Carbohydrates | 83 g |
| Fri nri | 15 g |
| Protein | 557 g |