Nke a bụ otu n'ime ihe ndị ahụ dị ala nke na-eme ka ị ghọta na nri abalị nwere ike ijikọta ya na ihe dị na ngwa nju oyi. Ọ bụghị naanị na ọ dị obi ụtọ, ma ọ dịkwa oke ọnụ na nnukwu ihe na-eme n'ihu ma na-ekpo ọkụ tupu ị na-eje ozi na efere, nke zuru okè iji kpọkọta abalị tupu mgbe ahụ wee banye n'ime oven mgbe ị lọtara n'ụlọ ụbọchị ụbọchị. Ọ bụ ezigbo nri ihu igwe ihu igwe.
Ị gaghị eji osikapa osikapa, ọ bụ ezie na ọ na-eme maka ihe na-ahụ anya. Ọ na-ewe ogologo oge ka esi nri karịa osikapa osikapa , nyenụ anya maka ya. I nwekwara ike iji grains ndị ọzọ ebe a, site na farro na ọka bali ka quinoa -nke na-esi nri dịka ntụziaka.
Ihe Ị Ga-achọ
- 1 cup chopped onion
- 1 tablespoon garlic minced
- 3 iko shredded kabeeji
- 1 cup black rice rice
- 1 3/4 iko mmiri
- 1/2 iko Italian pasili (chopped)
- 2 iko tomato ihendori
- 1 (13-ounce ngwugwu) toki
- kelbasa (sliced)
- 1 cup achịcha shredded Mexican ngwakọta chiiz (ma ọ bụ cheddar)
Otu esi eme ya
- Kpoo ọkụ ahụ ruo 350 ° F. Nri gri na mmanu 11 x 9 nke ohia ma obu gburugburu efere.
- Na nnukwu skillet, gbanye yabasị na galik n'ofe okpomọkụ maka nkeji ise, ma ọ bụ ruo mgbe eyịm gwakọtara. Tinye kabeeji na sauté maka nkeji ise ọzọ, ruo mgbe kabeeji malitere ịmalite. Tinye osikapa na mmiri, bido, kpuchie, ma weta simmer. Mee ka okpomọkụ ahụ dị ntakịrị, ma nọgide na-ekpo ọkụ ruo minit 40 ruo 45, ma ọ bụ dị ka ntuziaka ngwugwu.
- Gbanye osikapa na kabeeji esiri n'ime efere, wee gbakwunye pasili na kielbasa. Ghichaa ka ị jikọta ya, wee tinye ya na pan. Wụsaa na chiiz, ma sie maka minit 20 ruo 25, ruo mgbe ihe niile na-ekpo ọkụ, a gbazekwa cheese. Na-efe ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 451 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 66 mg |
| Sodium | 797 mg |
| Carbohydrates | 40 g |
| Fri nri | 4 g |
| Protein | 17 g |