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Ngwaahịa maka ofe:
- tomato mkpọ - 400 g;
- zucchini dị obere, na-enweghị mkpụrụ - 2 PC .;
- akwụkwọ nri - 150 g;
- efere anụ ezi (enweghị oke, abụba) - 1, 5 l;
- obere carrots - 4 PC .;
- otu obere yabasị yabasị;
- chopped fresh herbs (oregano, basil) - 1 tbsp. l .;
- greepu ma ọ bụ mmanụ olive - 1 tbsp. l .;
- galiki - 2 cloves;
- Pasta ọka dum - 60 g.
Ngwaahịa maka anụ ụlọ:
- anụ ezi na-egbu ala - 400 g;
- akwa akwa - 1 pc .;
- chopped fresh herbs (oregano, basil) - 2 tbsp nke ọ bụla. l .;
- ọka ọka ọka - 50 g;
- nụrụ ụtọ nnu na ose oji.
Nri:
- Bee tomato, gbanye n'ime nduku ọka.
- Dichaa zukini ahụ peeled na karọt n'ime cubes.
- Were ite nwere nnukwu okpu, kpoo mmanụ dị na ya, ghee yabasị yabasị yabasị na yabasị na karọt ngwa ngwa. Tinye tomato puree, ofe, ogwu. Mgbe ọ na-achapu ọkụ, belata ọkụ ma jide n'okpuru mkpuchi maka minit 5 ruo 7 (karọt kwesịrị ịkụda).
- Ka ọ dịgodị, jikọta ihe niile ejiri esi esi anụ anụ, gbanye obere bọọlụ. Nke kachasị, ma ọ bụrụ na ekewa nọmba ha site na 10. Tinye na ofe, ka esi nri maka minit 15.
- Mgbe ahụ, tinye pasta (esi nri maka nkeji 10), mgbe ahụ - zukini, nkeji abụọ ka e mesịrị - mpekere mkpụrụ osisi na-achaghị acha. Wepu si na okpomoku ka o buru ya ka o jiri nkeji iri abuo na ise.
You ga-enweta ofe 10 nke ofe nwere ụtọ dị ụtọ. Na nke ọ bụla - 175 kcal, 15.5 g nke protein, 7,2 g nke abụba, 11.8 g nke carbohydrates.
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