Akwukwo osisi ugwo ugu a bu uzo zuru oke dika ihe nmalite. A na-achọta Calabaza (Ugwu West India) n'àgwàetiti nile ma nwee ọtụtụ ntụziaka maka ntụ ọka. Caribbean flavors na-enwu n'omume a na-egbu egbu egbuke egbuke. Ọ bụ mmalite mmeghe nke oriri Caribbean ma ọ bụ na-eme ihe na-atọ ụtọ. Ọ bụrụ na ịnweghị ike ịchọta ugbo West India n'ahịa gị, jiri sulu mmiri oyi na-atụ egwu kwesịrị ekwesị dịka nrube, Hubbard, ma ọ bụ achịcha ugbo.
Ihe Ị Ga-achọ
- 4 1/4 iko ọkụkọ ngwaahịa
- 1 ọdụ ọdụ mmiri
- 4 tablespoons butter
- 1 nnukwu yabasị (chopped)
- 2 cloves garlic (anuahade)
- 1 kilogram 1/4 pound (peeled, deseeded, chopped)
- 4 Roma tomato (peeled, deseeded, chopped)
- 1 sprig ọhụrụ thyme
- 1/2 iko achicha zuru oke
- 1 tablespoon olive mmanụ (ma ọ bụ dị ka mkpa, maka na-asụgharị)
- nnu na ose ọcha na-atọ ụtọ
- Garnish: 1 tablespoon ọhụrụ cilantro (ma ọ bụ pasili, chopped)
Otu esi eme ya
- Na saucepan, weta ngwaahịa na obụpde, gbakwunye ọdụ ọdụ akwa, ma simmer maka minit 10 ruo 15. Ejila isi nri ụbụrụ; ọ ga-aghọ rubbery.
- Wepu ya si na ngwaahịa ma kpoo ya. Mgbe ọ dị mma iji mee ihe, wepụ ọdụ ahụ site na shea wee wepụ ya. Debe mmiri mmiri mmiri.
- N'ebe ọzọ buru ibu, gbazee butter ma gbanye garlic na eyịm maka ihe dị ka nkeji ise. Ekem, tinye ugu ma nọgide na-esi nri ruo mgbe ugu dị nro - ihe dị ka nkeji 15.
- Tinye tomato, thyme ma debe ya. Weta na obụpde wee wedata na simmer maka nkeji iri abụọ.
- Wepu pan site na ikpochapu ma wepu ome ogwu gi. Iji nhazi ihe oriri ma ọ bụ blender, kpochapụ ngwakọta na puree. I nwekwara ike iji aka na-eme ihe a.
- Ghaaghachi ofe na ite, wee kpoo ọkụ. Ugbu a, tinye ude na nnu na ose ọcha ka o sie ụtọ.
- N'ikpeazụ, belata ọdụ ụbụrụ ahụ na mpekere na ahịhịa na mmanụ olive. Fry fry (sear) ọdụ na griddle ma ọ bụ na a frying pan.
- Jiri site na ladling soda n'ime nnukwu efere, gbakwunye otu iberibe ọdụdụ akwa na ọkwá ọ bụla, ma jiri ya na cilantro ma ọ bụ pasili.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 293 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 78 mg |
| Sodium | 475 mg |
| Carbohydrates | 24 g |
| Fri nri | 4 g |
| Protein | 12 g |