- Ndi na-edozi 11.5 g
- Abụba 3.2 g
- Carbohydrates 5,6 g
A na-akọwa otu usoro nri usoro kachasị mma na nke kachasị mfe na foto akpati na ọkụkọ na akwụkwọ nri n'okpuru.
Ọrụ: 8
Ntụziaka site na nkwụsị
Oku ọkụkọ na akwukwo nri Casserole bụ nri dị ụtọ nke kwesịrị ekwesị maka ndị na-eri nri dị mma na nke kwesịrị ekwesị (PP) na ndị nọ na nri. Igwe a na-akpọ casserole bụ obere kalori ma dịkwa mma. Nri dị mfe ime n'ụlọ, ma mee ka ọ dị ụtọ, soro ndụmọdụ sitere na nhazi na foto nke nzọụkwụ, nke akọwapụtara n'okpuru. Usoro nri nwere ike meziwanye site na izizi na-agbapụta fillet ọkụkọ ntakịrị. Enwere ike iji Lavash zụta ma jiri ya rụọ ụlọ.
Ndụmọdụ! Were ude gbara ụka nwere obere abụba, ọ ga-ekwe omume iji Mayonezi, mana jiri aka aka gị sie ya na mmanụ oliv.
Kwụpụ 1
Kwadebe ihe niile ị chọrọ. Tụọ ọka achọrọ, mgbe ị gbusịrị mmiri mmiri. Bee eyịm, sachaa n'okpuru mmiri na-agba agba ma belata akwukwo nri n'ime cubes dị nha. Na-asa pasili, wepụ ihe ị ga-egbutu ahihia na nnukwu iberibe. Were chiiz siri ike ma ghaa ya n’elu grater.
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Nzọụkwụ 2
Were zucchini, saa ma belata akwa ndị ahụ dị n'akụkụ ya abụọ. Ọ bụrụ na ntụpọ ọ bụla mebiri emebi na anụ ahụ, bepụ ha. Gri akwukwo nri na grater. Ọ ka mma ịghara iji akụkụ emighị emi nke grater ka zucchini ghara ịgbanye n'ime porridge n'oge usoro nri.
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Kwụpụ 3
Debe ite miri emi miri emi nke nwere akuku di elu n’elu stovu, wunye obere mmanu akwukwo nri n’ime ala ma gbasaa n’elu ya na ahihia silicone. Mgbe pan ahụ na-ekpo ọkụ, gbakwunye yabasị chopped. Bee ole na ole nke cloves ma gafere akwụkwọ nri site na pịa, ị nwere ike ozugbo banye pan. Ighe nri n’elu ọkara okpomọkụ maka nkeji ole na ole, ruo mgbe eyịm dị nro.
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Kwụpụ 4
A ga-egbutu fillet nke ọkụkọ na-edozi ya ma jiri ya gwakọta ya na blender. Anụ ahụ nwere ike sie sie obere ka ọ dị ụtọ karịa. Tinye anụ minced dị njikere na pan na yabasị na galik ma bido. Ighe karịrị ọkara okpomọkụ nke 5-7 nkeji.
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Nzọụkwụ 5
Were tomato ihendori ma ọ bụ adjika (ị nwere ike were mado tomato nkịtị, mana ngwaahịa okike na-atọ ụtọ nke ọma) ma gbakwunye pan na ihe ndị ọzọ, jikọta ya nke ọma. Simmer na obere okpomọkụ 5 nkeji.
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Nzọụkwụ 6
Tinye ọka mkpọ na ihe ndi ahu ma bido. Gaa n'ihu na-agbanye ọkụ na obere ọkụ maka oge 5 ọzọ.
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Kwụpụ 7
Na-etinye grated zukini n'ime ite, oge ya na nnu na ose nụrụ ụtọ, mix ọma. Simmer maka oge 7-10 na obere ọkụ, kpuchie.
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Nzọụkwụ 8
Mgbe ekenyechara oge ahụ, gbakwunye elu dị iche iche na workpiece na mix. Gbanyụọ ọkụ na stovu ma kpuchie pan na mkpuchi. Hapụ ka ọ dị jụụ maka minit 15-20.
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Nzọụkwụ 9
Were efere nri. Ngwaahịa nwere ọnụ nwere ike iwepu ihe kacha mma maka ime ka ọ dị mfe iru akpu. Ma, ọ bụrụ na nke a abụghị, echegbula, ihe ọ bụla akpa ga-eme. Weta ala na akụkụ nke ụdị ahụ na akwụkwọ akpụkpọ anụ (ọ dịghị mkpa ka griiz).
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Nzọụkwụ 10
Tinye obere pita achịcha na ala nke ụdị ka akụkụ ya wee kpuchie mgbidi nke akpa ahụ - ọ ga-abụ ihe ndabere nke casserole, ekele nke ọ ga-edebe ọdịdị ya.
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Nzọụkwụ 11
Kewaa ihe odide a ụzọ atọ. Tinye onye nke mbu n’elu achicha achicha n’uzo oyibo, do ya n’azu ngaji ka o ghara ifu achicha pita.
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Nzọụkwụ 12
Tinye lavash ọzọ n'elu (ị nwere ike bepụ ọnụ ya na nke a, ihe bụ isi bụ na ọ na-ekpuchi njuju ahụ dum, mana ọ gafere ihe nkedo ahụ) ma dọọ akụkụ nke abụọ nke oghere ahụ. Tinyegharịa usoro a ọzọ, gbasaa otu ụzọ n'ụzọ atọ nke akwụkwọ nri a kụrụ n'ọkụ na ọkụkọ. Were otu iberibe cheese (ihe dịka otu ụzọ n'ụzọ atọ) ma debe ihe ndozi ahụ n'elu.
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Nzọụkwụ 13
N'ogige atụrụ nke achịcha pita n'ime ma jiri mpempe akwụkwọ ọzọ kpuchie ya iji mechaa mechie achịcha mechiri emechi. Gbasaa elu na ude na abụba gbara ụka dị ala.
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Nzọụkwụ 14
Were chiiz nke siri ike gbasasịa ya n’elu achịcha pita, tee ya na ude utoojoo.
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Nzọụkwụ 15
Debe ebu na oven na-ekpo ọkụ ruo ogo 180 maka nkeji 20-30 (ruo mgbe obi dị nro). Okwute ọla edo kwesịrị ịpụta n'elu, na casserole kwesịrị ịba ụba. Mgbe oge enyere, wepu efere na oven, hapụ ya ka ọ kwụrụ na ụlọ dị ọkụ maka nkeji 10. Wepu ihe akpukpo ahu site na ebu (oburu na mgbidi adighi adi, wepu ya, jigide akwukwo akwukwo) ma jiri nlezianya kewapu akwukwo a ka o ghara imebi iguzosi ike n'ezi nri nke pita.
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Nzọụkwụ 16
Achịcha na-atọ ụtọ, nke na-atọ ụtọ casserole na ọkụkọ na akwụkwọ nri, dị njikere. Bee n'ime mpekere ma jee ozi na-ekpo ọkụ. Jiri ahịhịa ọhụrụ ma ọ bụ akwụkwọ letus chọọ ha mma. Kporie nri gị!
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