- Ndi na-edozi 6,3 g
- Abụba 8 g
- Carbohydrates 6.4 g
Azụ awedụ na akwụkwọ nri bụ nri dị ụtọ nke na-adabara ndị na-eri nri ma ọ bụ ndị na-eri nri. Iji sie ya n'ụlọ, jiri naanị uzommeputa, nke nwere foto nzọụkwụ.
Ọrụ Kwa Ogwe: 10-12 Serv.
Ntụziaka site na nkwụsị
Azụ stewed na akwụkwọ nri bụ nri nri na-enweghị mmanụ, nke na-atọ ụtọ nke ukwuu. Maka isi nri, ị nwere ike iji azụ ọ bụla, mana ọ ka mma iji azụ ndị dị n'oké osimiri, ebe ọ nwere obere obere ọkpụkpụ. Maka nri dị n'akụkụ, ọka ọ bụla masịrị gị ga-eme. Esi kwadebe efere n'ụlọ? Lelee usoro nhazi usoro site na iji foto ma bido isi nri.
Kwụpụ 1
Iji belata oge nri, ọ kachasị mma iji fillets azụ. Richaa ngwaahịa n'okpuru mmiri na-agba agba, bee n'ime obere iberibe ma tinye n'ime nnukwu efere. Jiri obere nnu, ose nụrụ ụtọ ma dozie ya.
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Nzọụkwụ 2
Ugbu a ịkwesịrị ịkwadebe akwụkwọ nri. Saa ose mgbịrịgba na ose dị ọkụ. Bechaa yabasị na-acha odo odo ma kwadebe galik ise. Bee ihe mgbịrịgba ahụ na ọkara ma wepu mkpụrụ ahụ, wee bee akwukwo nri n'ime obere cubes. E kwesịrị ịkpụ yabasị na ọkara yiri mgbaaka. Na garlic ga-finely chopped na nma. Bee ose na-ekpo ọkụ n'ime mpekere ma gwakọta na nnukwu efere na galik.
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Kwụpụ 3
Debe skillet na stovu ahụ ma tinye yabasị ya na ose ya. Ugbu a wunye mmiri. Enweghị mmanụ eji esi nri iji belata calorie ọdịnaya nke nri agwụla. Ma ọ bụrụ na ịchọrọ, ịnwere ike ịgbakwunye ole na ole nke mmanụ oliv.
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Kwụpụ 4
Ghichaa inine obere na mgbe ha na-acha ọla edo, tinye ose di oku na galik na pan. Wunye mmiri na simmer inine n’elu obere oku.
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Nzọụkwụ 5
Ugbu a tinye ihendori tomato. Can nwere ike ịzụta njikere, ma ọ bụ ịnwere ike iji aka gị mee ya n'onwe gị.
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Kwụpụ 6
Mgbe tomato ihendori, tinye ude na-abaghị uru na akwụkwọ nri. Kpoo nke ọma ma detụ ngwakọta akwukwo nri. Ọ bụrụ na ọ dị ka enweghị oke nnu, tinyezie ya na uto. I nwekwara ike tinye ọkacha mmasị gị ngwa nri. Wepụ ntakịrị.
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Kwụpụ 7
Ugbu a ịkwesịrị itinye mpempe azụ azụ azụ ahụ na pan.
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Nzọụkwụ 8
Mgbe nke ahụ gasị, were ahịhịa, saa na iri ọma. Wụsa iyak ye chopped pasili ma fesaa na wayo ihe ọ juiceụ juiceụ (a pụrụ iji lemon). Kpuchie ma simmer maka 30 ọzọ.
Ndụmọdụ! Enwere ike itinye akpa azụ na oven. Yabụ, efere ahụ ga-ewe obere oge iji sie nri, mana uto nke efere ahụ ga-adị nro karịa.
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Nzọụkwụ 9
Mgbe minit 30 gasịrị, enwere ike wepu azụ site na ọkụ (ma ọ bụ wepụ ya na oven) wee jee ozi. Na-etinye nri na efere ndị e kere eke, jiri parsley sprigs chọọ, mpekere nke na-ekpo ọkụ ose. Nri ahụ ga-atọ ụtọ nke ukwuu. Dị ka nri dị n'akụkụ maka azụ, ị nwere ike ije ozi osikapa, buckwheat ma ọ bụ quinoa. Ekele maka usoro nri na foto nke nzọụkwụ, enwere nri ọzọ na akụ piggy nwere ike ịdị ngwa ngwa ma dịrị ngwa ngwa n'ụlọ. Kporie nri gị!
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