Nke a na-eri nri nchịkọta zukini oku maka osikapa dika isi nri. Ọka osikapa ọ bụla ga-arụ ọrụ ma ọ bụ ị nwere ike iji quinoa ma ọ bụrụ na ịchọrọ. Jikwa nlezianya mee ka nri ahụ na skwọsh.
Ihe Ị Ga-achọ
- 6 ọkara zucchini
- 2 iko (475 ml) esie ya osikapa ma ọ bụ
- quinoa
- 1 cup (240 ml) gwoda cheese (shredded)
- 1 tomato dị mkpirikpi
- 3 tablespoons (45 mL) butter (unsalted na gbazee)
- 1 garlic clove (minced)
- 1 teaspoon (5 ml) Fikiere marjoram
Otu esi eme ya
1. Bee zucchini ogologo oge ma wepụ anụ ahụ na tụfuo ya. Onu a kwesiri ibu ihe dika elekere 1/4. Gwakọta ihe ndị fọdụrụnụ, ma e wezụga cheese, na nnukwu efere.
2. Ghọta ihe a na-eme maka ikpo ọkụ. Ọ bụ ezie na ihe ọkụkụ na-ekpo ọkụ, nyefe ihe dị ka 1/4 iko osikapa n'ime nchịkọta zucchini. N'elu nke ọ bụla jupụtara zucchini na cheese. Debe ihe a na-eme ka a na-elezi mmanụ ọkụ ma jiri ya mee ihe maka minit 10, Mgbe zucchini dị nro ma gbazee chiiz, gbanyụọ ọkụ ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 180 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 27 mg |
| Sodium | 199 mg |
| Carbohydrates | 16 g |
| Fri nri | 1 g |
| Protein | 7 g |