Ashley Wright
ọdịnaya
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Efrata
Kọlịflawa:
- 1 obere Kọlịflawa ọhụrụ
- 1 akwa
- 1 Sip kefir
- 1 Sip Ntụ ọka
- Panko ntụ ọka
- Nutmeg
- ose garlic
- turmeric
- nnu
- mmanụ
poteto a gwakọtara agwakọta:
- 300 g Poteto
- 300 g Ofe dị ụtọ
- 150 ml Mmiri ara
- 80 g Bọta
- 80 g nutmeg nke gọpụrụ ọhụrụ
- 80 g Telly ose ose
- 80 g ose garlic
- 80 g Nnu esi nri
- 80 g Fenugreek ntụ ntụ
Okpokoro:
- 400 g Cod a gbuturu azụ ọhụrụ
- 1 Clove nke galik
- 20 g Ọhụrụ ginger
- 20 g Chili ntụ ntụ
- 20 g nutmeg nke gọpụrụ ọhụrụ
- 1 tsp turmeric
- 1 tsp Nnu na ose
- 100 ml Mmiri ara
- 400 ml Akwukwo nri efere
- 2 tbsp mmanụ
- 1 tbsp Nduku ntụ ọka
- Mịrị dil
ntuziaka
Kọlịflawa: Kpoo oven ruo ogo 50!
- Kpochapụ kọlịflawa ma bee n'ime florets, saa na blanch na mmiri nnu maka ihe ruru. Nkeji 3! Jiri mmiri oyi sachaa ya. Mgbe ahụ buru ụzọ gbanye ntụ ọka, jikọta akwa na kefir na ose galik, nutmeg, nnu na turmeric, tinyezie kọlịflawa na ya na achịcha na panko! Wepụ n'akụkụ.
poteto a gwakọtara agwakọta:
- Bee na bee poteto na ụtọ poteto. Esi nri na mmiri nnu. N'otu oge ahụ, ghee kọlịflawa na mmanụ ọkụ ruo mgbe ọ dị nro! Tinye na oven! Wepụ poteto na ite ahụ ma tinye mmiri ara ehi na bọta na ite ahụ, kpoo ọkụ ma tinye poteto ọzọ. Gwakọta ihe niile nke ọma ka a ka nwere obere irighiri ahịhịa ndụ. Mgbe ahụ, tinye nnu, ose galik, fenugreek na nutmeg! Na-amụ anya na oven!
Okpokoro:
- Bee ginger na galik, bee ginger ma grie galik! Mgbe ahụ gwakọta mmiri ara ehi, efere, mmanụ, ginger, galik, turmeric, chilli, nnu, ose wee weta na obụpde! Mgbe ahụ tinye ihe niile na ọkwa kachasị ala ma tinye cod na ya! Esi nri maka nkeji 4! Wepu ya na ime biya ma mee ka ọ dị ọkụ na oven! Ghichaa ngwaahịa ahụ ma gwakọta ya na ntụ ọka nduku na obere mmiri, jikọta ngwaahịa ahụ na ya.
- Wụsa ihendori na nnu nwere nnu, ose garip na ose! Gbasaa ihe niile na efere ma fesaa ya na obere dil! Na-eje ozi!
Nutrition
Na-eje ozi: 100gCalories: 116kcalCarbohydrates: 7.4gprotein: 5.1gAbụba: 7.3g
