N'ihe ndị a na-eme na Spanish, a na-eji ọka osikapa, akwụkwọ ose, na tomato na-eme achịcha ndị a.
Ọ bụ otu efere nri nke zuru oke maka nri abalị ezinụlọ. Naanị ihe ndị dị na efere a na-etinye na tebụl na-agbanye ya na oven. Maka ihe omimi dị omimi, gbanye anụ ndị na-ata anụ n'ime obere mmanụ na skillet tupu ị tinye ha na pan.
Ọkụ ahụ na-eme ka nri dị mma na salad ma ọ bụ mkpụrụ osisi sliced ọhụrụ.
Ihe Ị Ga-achọ
- 6 ube anụ ezi
- nnu na ose
- 2 akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ ọbara ọbara
- bell na-ede ede
- 1/2 cup chopped onion
- 1 1/2 iko osikapa
- 1 nnukwu nri (15 ounces) tomato ihendori
- 1 cup mmiri
Otu esi eme ya
- Mee ka oven ahụ ruo 350 F (180 degrees C / Gas 4).
- Griiz nwere ntụ ọka 9-by-13-by-2-inch.
- Wụpịa anụ ezi anụ na nnu na ose. Debe ya na otu akwa akwa na efere.
- Bee ihe dị ka 1/2-anụ ọhịa dị arọ nke na-ede na mgbịrịgba, na-atụfu osisi, ịkpụ, na akpụkpọ anụ. Iberibe na-acha osere ma wepụ ya.
- Tinye mgbanaka ose na anụ ezi ọ bụla.
- Spoon osikapa n'ime na gburugburu ose yiri ose.
- Jikọta chopped green green na tomato ihendori, mmiri, yabasị, 1/2 1 teaspoon nke nnu, ma ọ bụ na-atọ ụtọ, na 1/4 teaspoon ose. Wunye ihe ndori n'elu kporo anụ ezi na osikapa.
- Na-ekpuchi efere na foil na akpọọ nkụ maka ihe dị ka awa 2, ruo mgbe osikapa dị nro.
- Riz osikapa na tomato ihe oriri na-eri nri ugboro ole na ole n'oge oge.
I nwekwara ike
Nri anụ ezi na ihe na-esi ísì ụtọ
Achịcha Ezi Ube Ejiri Epe na Eyịm
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 604 |
| Ọnụba abụba | 24 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 134 mg |
| Sodium | 176 mg |
| Carbohydrates | 46 g |
| Fri nri | 3 g |
| Protein | 48 g |