ọdịnaya
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Efrata
- 300 g ntụ ọka ntụ ọka spelt
- 200 g Ntụ ọka wit
- 1 nza Yist ọhụrụ
- 1 tsp nnu
- 1 tbsp Oliv mmanụ
- 300 ml Mmiri na -ekpo ọkụ
- Sunflower osisi
- Mkpụrụ flax gwepịara ya
ntuziaka
- Tinye ntụ ọka ahụ n'ime nnukwu efere ma mee ka ọ dị nwayọọ n'etiti. Ghichaa yist ọhụrụ na nke a. Tinye nnu na mmanụ oliv na nsọtụ wee jiri nwayọọ nwayọọ wụsa mmiri dị nro n'elu yist ma gwakọta ihe niile n'ime ntụ ọka dị nro. Kpuchie ma bilie n'ebe dị ọkụ maka ihe dịka nkeji iri atọ.
- Igwakorita ọzọ nkenke ma mepụta 9 na-apụta na mgwakota agwa. Kpoo oven ahụ ruo ogo 220 Celsius.
- Tinye mkpụrụ osisi sunflower n'elu efere dị larịị ma pịa n'okpuru akwụkwọ mpịakọta ọ bụla otu ugboro, tinyezie ya na mpempe akwụkwọ na-esi nri nke ejiri mpempe akwụkwọ mee ya. Jiri mmiri dị ntakịrị mee ka elu nke mpịakọta ndị ahụ dị nro (ahịhịa ma ọ bụ fesa) ma tinye mkpụrụ flax ndị dara ada na ya, gbadaa obere. Jiri akwa nhicha kichin kpuchie mpịakọta ndị ahụ ma hapụ ka ọ bilie maka nkeji iri ọzọ.
- Ime na oven na ọkara elu 20 nkeji. Ezi agụụ!
Nutrition
Na-eje ozi: 100gCalories: 172kcalCarbohydrates: 27.1gprotein: 4.3gAbụba: 5g