John Myers
ọdịnaya
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Efrata
- 1 PC Letus obi, kpochara, saa na bee, sprun kpọrọ nkụ
- 8 PC Udara tomato
- 4 PC Nnukwu nso akwa
- 200 g Akwụkwọ ndụ akwụkwọ ndụ agwa ọhụrụ, kpochara dị njikere esi nri
- nnu
- 280 g poteto waxy, peeled na bee n'ime cubes
- 12 tablespoon Mmiri mmanụ oliv dị ọhụrụ
- 25 g Osisi oliv Kalamata, nke a kpụkọrọ akpụkọ, bee nke ọma
- 0,5 galik a kụrụ akụ
- 3 tablespoon Bianco balsamic mmanya
- 1 tsp Mọstad na-ekpo ọkụ karị
- 2 PC Anchovies fillet na mmanụ oliv
- 2 PC Tuna steak 150 gr.
- Oji ose si igwe nri
ntuziaka
- Blanch agwa n'ọtụtụ mmiri nnu maka nkeji 5-6, mee ka oyi dị jụụ ma kwe ka igbapu. Mee ogologo ụzọ ọkara ma tinye ha n'akụkụ n'akụkụ n'etiti efere.
- Ighe tomato na ngaji mmanụ oliv, tinye nnu ma wepụ ya. Obụpde nsen ruo mgbe ha na-waxy, menyụọ nkenke na bee ha, bee na ọkara. Ighe poteto diced na tablespoons abụọ nke mmanụ oliv ruo mgbe aja aja aja, tinye nnu na-ekpo ọkụ. Ighe steaks nkenke n'akụkụ abụọ na mmanụ oliv, wepụ ya na nnu na ose
- Maka vinaigrette, gbanye anchovies nke ọma na ndụdụ. Gwakọta nke ọma na mmanya mmanya, oliv diced, galik, mọstad na ngaji mmanụ oliv asaa. Oge ụtọ.
- Hazie: hazie tomato, letus obi, poteto cubes na àkwá nke ọma gburugburu agwa. Tinye steak tuna na agwa ma fesaa salad dum na vinaigrette. Maka mmadụ abụọ dịka ụzọ isi.
Nutrition
Na-eje ozi: 100gCalories: 695kcalCarbohydrates: 0.4gprotein: 0.2gAbụba: 78g
