Ntụziaka a nwere ngwakọta ahụike dị ụtọ ma na-atọ ụtọ. Ahịhịa nwere vitamin na mineral, ọkụkọ bụkwa ezigbo ezigbo protein. Obere mkpụrụ paini na ofe peapa na-agbakwunye mmetụ pụrụ iche na efere a.
Na efere nwere naanị gram 2.6 nke carbohydrates kwa 100 gram nke ngwaahịa, nke a na -eme ya ka ọ bụrụ nnukwu ihe inyeaka iji gbochie obere nri carb gị.
Ihe eji eme ya
- anụ ọkụkọ;
- 350 g nke mgbịrịgba uhie uhie;
- 350 g nke mkpụrụ osisi oyi kpọnwụrụ;
- 25 g mkpụrụ akụ;
- 1/2 ngaji nwa ojii;
- 1/2 ngaji nnu;
- 2 ngaji mmanụ mmanụ;
- Mpekere pekere 2 nke ngaji;
- 50 ml mmiri.
Ngwakọta ntụ ọka ahụ bụ maka ugboro abụọ. Oge nkwadebe na-ewe ihe dị ka nkeji iri na ise. Oge isi nri bụ nkeji 20.
Isi nri
1.
Bee ose, wepụ mkpụrụ ma bee n'ime obere cubes. Mgbe ahụ, ighe ke obere pan frying karịrị ọkara okpomọkụ na 1 tablespoon nke mmanụ oliv.
2.
Akwụkwọ nri na-ajụ oyi ga-agbaze ma hapụ mmiri niile. Ugbu a, tinye akwụkwọ nri na ose, okpomoku, gbanye nnu iji detụ ire. Hapụ akwụkwọ nri na stovu na ọnọdụ ọkụ iji mee ka ha kpoo ọkụ.
3.
Were ite ọzọ, tinye mmanụ olive ma ghee anụ ọkụkọ nke ọma. Ose na nnu.
4.
Mgbe ọkụkọ na-esi nri, ị nwere ike ịkpọ nkụ mkpụrụ n'ime ite na-enweghị mmanụ. Usoro a na - eme ngwa ngwa ma were nkeji 2 ruo atọ.
5.
Mgbe esiri anụ ahụ, gbanye ya n’elu efere ma gbanye ya ọkụ. Ugbu a, ka anyị gaa na ofe.
6.
Wunye mmiri n'ime ite ọkụkọ ma tinye bọta ahụekere. Ka ị na-akpali, kpoo ihendori ahụ, ọ kwesịrị ịbụ creamy.
7.
Tinye akwa niile n’elu efere ma jee ozi dị ka achọrọ. Rie nri!
