John Myers
ọdịnaya
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Efrata
Ofe
- 2 ibe Ara okuko
- 1 ibe yabasị ọhụrụ
- 1 teaspoon Uekere ogwu
- 1 ụyọkọ Ofe elu dị ọhụrụ
- 1 ibe Tomato dị ọhụrụ
- 2 ibe Garlic cloves bee
- 2 ibe Bay doo
- 5 ibe Mkpụrụ osisi junipa, a gwakọtara agwakọta
- 4 ibe Mkpụrụ ọka allspice, gwepịara ya
- 1 teaspoon Oji ose, gwepịara ya
ofe
- 200 g ero aja aja
- 2 tablespoon Uekere ogwu
- 2 ibe Carrots
- 1 ibe Ose odo
- 1 ibe yabasị ọhụrụ
- 1 ibe Ọhụrụ ginger
- 1 osisi liik
- 2 ibe tomato
- 100 g Anụ bean na-amị
- 2 tablespoon Soy sauce ìhè
- 2 tablespoon Azụ azụ Asia
- 1 tablespoon Osikapa mmanya
- 2 tablespoon Ihendori chili dị ụtọ na utoojoo *
- 2 tablespoon Acha uhie uhie chilli flakes
- 2 teaspoon Nri starch
- 2 ibe àkwá
- 2 ibe Osisi eyịm
ntuziaka
Ofe
- Hichaa elu ofe ma bee n'ime obere iberibe, tomato n'ime cubes. Gbasaa yabasị ahụ na akpụkpọ ahụ, kpoo mmanụ ahụekere n'ime ite ma gbanye elu yabasị ahụ dị na ya. Bee ma jiri nwayọọ gbue garlic cloves.
- Tinye anụ ahụ na akwụkwọ nri ndị e gbuturu na ngwa nri ndị e gwepịara egwepịa n'ime efere, kpuchie ya na mmiri ma sie nri ihe dị ka nkeji iri atọ.
- Ghichaa efere ahụ (n'ezie na-anakọta ya), wepụ ihe ọ bụla ngwa nri na anụ ahụ ma hapụ ya ka ọ dị jụụ, wee bee n'ime cubes. Tufuo inine esiri esi.
ofe
- Bee / hichaa ma bee ụdị akwụkwọ nri niile. (Lee foto) nkeji iri na ise nke ndị mmeri. Na-asa mkpụrụ osisi, tomato kpụ ọkụ n'ọnụ, bee ma bee ha.
- Kpoo mmanụ n'ime pan wok ma buru ụzọ ghee ero n'ime ya. Wepu ma wepụ ya.
- Kpoo mmanụ fọdụrụ n'ime ite ahụ wee fụọ akwụkwọ nri n'otu n'otu. Mbụ osisi karọt, (ihe dị ka nkeji 2) emesia ose na eyịm (nkeji abụọ ọzọ). Ugbu a tinye leek na ginger na n'ikpeazụ pulite.
- Tinye ọkụkọ ọkụkọ (ihe dị ka 1.5 lita) ma sie akwụkwọ nri dị nro dị ka achọrọ.
- Tinye soy, azụ na chilli ihendori nụrụ ụtọ, ya na nnu na ose yana mmanya osikapa na flakes chilli.
- Gwakọta starch ọka na mmiri oyi ruo mgbe ọ dị ire ma were ya gbanye ofe ahụ.
- Kpochapụ àkwá ma jiri nwayọọ nwayọọ wụsa ha n'ime ofe, na-akpali mgbe niile. Nke a ga-eme ka ọ dị ntakịrị urukpuru na protein ga-agbagharị.
- N'ikpeazụ tinye tomato diced, anụ na ero na kpoo ọkụ.
- Bee yabasị mmiri n'ime mgbanaka ma jiri ha chọọ ofe ahụ mma.
- Ofe a na-atọ ụtọ nke ukwuu ma na-ewe oge, mana ụtọ ahụ enweghị atụ, ọ na-amasịkwa m iguzo na kichin ruo ọtụtụ awa.
- * Njikọ na ngwakọta ose: chili ihendori, ụtọ na utoojoo na aka Mediterranean
Nutrition
Na-eje ozi: 100gCalories: 157kcalCarbohydrates: 5.5gprotein: 4.5gAbụba: 12.9g
