John Myers
ọdịnaya
show
Efrata
- 6 PC Akara fillet
- Galiki
- Eyịm
- 600 g Poteto
- 3 PC Carrots
- 1 PC Zukini
- 1 isi Brọkọlị
- 1 PC Uwe na-acha uhie uhie
- Rosemary
- 4 tbsp Mmanụ a Forestụ ọhịa
- 4 tbsp Mọstad ọkara na-ekpo ọkụ
- 2 tsp Ihe ọṅụṅụ lemon apịpịara ọhụrụ
- 2 tsp Na-anọpụ iche mmanụ
- 2 tbsp Ọhụrụ dil
ntuziaka
- Họrọ akwụkwọ nri dị ka uto gị si dị, ka ọtụtụ agba dị ka o kwere mee na-agbakọta ọnụ na ihe niile dabara na efere efere dị larịị.
- Kpoo oven ahụ ruo ogo 180-200 na oven fan.
- Bee poteto, ose, karọt, eyịm na galik na ọkara. Kewaa broccoli n'ime florets. Belata zukini ọkara ma bee n'ime mpekere.
- Wụsa akwụkwọ nri ndị a kwadebere na mmanụ na ngwa nri ọkacha mmasị gị ma sie nri na oven maka nkeji 40 n'elu akwa etiti.
- Hichaa chawa ahụ wee fụọ ya n'akpụkpọ ahụ na nnukwu mmanụ, eyịm, galik & rosemary n'ime pan ma wụsa mmanụ n'elu ya n'etiti. Ghichaa ihe niile ruo mgbe akpụkpọ ahụ kpụ ọkụ n'ọnụ na azụ ahụ gafere ma ọ bụ iko.
- Hichaa dil, kpoo nkụ, tufuo ndụmọdụ dill ma bee nke ọma. Gwakọta na mmanụ aṅụ, mọstad na ihe ọṅụṅụ lemon, gbanye mmanụ. Tinye dil nke a gbuturu nke ọma wee kpalie ya.
Nutrition
Na-eje ozi: 100gCalories: 99kcalCarbohydrates: 20.6gprotein: 2.3gAbụba: 0.5g
