Mpekere egg egg Mediterranean tinyere tomato

Anyị na-enwe mmasị na casseroles, n'ihi na ha na-esi nri ngwa ngwa, ọ fọrọ nke nta ka ọ bụrụ mgbe niile na-atọ nke ọma ma nwee ọ tasteụ dị ukwuu.

Nnukwu mmiri anyị ndị dị na Mediterenian na-agụnye ọtụtụ akwụkwọ nri dị mma, na-enwe carbohydrates dị ala ma jupụta nke ọma. Ndụmọdụ maka ndị anaghị eri anụ: ị nwere ike sie ngwa ngwa ụdị anaghị eri anụ na-ejighi anụ anụ ma belata ọtụtụ akwụkwọ nri.

Ihe eji eme ya

• 2 mpempe akwụkwọ;
• Tomato 4;
• 2 eyịm;
• 4 cloves nke galiki;
• Akwa 3;
• 400 grams nke minced anụ;
• 1 tablespoon nke mmanụ olive;
• 1 tablespoon thyme;
• 1 tablespoon nke sage;
• 1 teaspoon nke rosemary;
• ose cayenne;
• ose ojii;
• nnu.

A na-eji ihe eji eme casserole eme ihe maka ọrụ abụọ ma ọ bụ atọ.

Uru ike

A na-agbakọ ọdịnaya Calorie kwa 100 gram nke ngwaahịa ahụ emechara.

Isi nri

1.

Mee preheat ahụ ka ogo 200 na elu / ala kpo oku ọkụ. Na-asa eggplant na tomato kpamkpam n'okpuru mmiri oyi. Wepu ahihia abuo n’otu abuo ma belata otu egg na okirikiri. Bee akwa nke abuo n’ime cubes.

2.

Bee tomato n'ime akuku ma wepu nkpuru. Mgbe ahụ, bee pulp tomato n'ime iberibe. Bee yabasị na galiki cloves ma bee n'ime cubes.

3.

Were ite a na-ejikọtaghị aka ma sie ighe nke egg na akụkụ ya abụọ ruo mgbe ha ga-adị nro ma ha na-egosi ihe ịrịba ama nke ighe ihe.

Tinye Mpekere na efere ma wepụta ya. Ighe yabasị eggplant na otu pan. Tinye Mpekere tomato na ahihia ma sie ihe niile n’otu oge, wee kpoo akwukwo nri.

4.

Sauté anụ ahụ minced na nnukwu skillet ya na mmanụ oliv. Wụsaa ya na spatula iji mee ka ọ pụta nkọ. Tinye yabasị na galiki na galiki na sauté ruo mgbe translucent. Wepu ite ahụ na osi ite wee mee ka ọ dịtụ mma.

A ga-eghe ihe niile n’ọkụ tupu ite.

5.

Tinye okirikiri eggplant na bred.

Gwakọta akwụkwọ nri ndị ọzọ na anụ a roara n'ọkụ na nnukwu nnukwu ite ma ọ bụ akpa. Kewaa àkwá n'ime obere nnukwu efere, gbakwunye nnu na ose nụrụ ụtọ ma gbakwunye ha na ngwakọta na akwụkwọ nri na anụ minced. Mix ọma ma na-etinye n'ime mmiri efere.

6.

Efere dị njikere ime

Tinye efere na oven ma sie ihe dị ka nkeji iri atọ. Nhazi na iji efere abata. Rie nri!