Esi esi nri "ara ọkụkọ na tomato na oliv»
Jiri nnu na ose ojii tee ọkụkọ, wee ghee ibe ọ bụla maka nkeji 6 n'akụkụ ọ bụla (ọ ka mma ime nke a na pan grill). Hapụ ọkụkọ na obere ọkụ ka ọ ghara ịjụ oyi. Ka ọ dị ugbu a, na obere skillet, jikọta tomato, olive, na ọkara mmanya na mmanụ ihendori, na ighe maka nkeji 2-3 ma ọ bụ ruo mgbe tomato dị nro. Ghichaa ọkara nke ihendori ahụ n'ahụ ara gị, bee ha n'ime ibe, wụsa tomato na mkpụrụ oliv esi nri. Ebe na -egosi banyere efere, fesaa na chiiz na garnish na basil epupụta.
- 400 g ọkụkọ fillet
- 200 g tomato
- 100 g oliv
- 50 grams nke feta
- 2 mmanụ oliv mmanụ pasent
- 1 tbsp mmanya mmanya.
Nri oriri na-edozi ahụ nke efere "Ọkụkọ ọkụkọ na tomato na mkpụrụ oliv" (kwa 100 grams):
Calories: 117.4 kcal.
Osa: 13.2 g
Abụba: 6.1 g
Carbohydrates: 1.9 g
Ọnụọgụ nke servings: 4Efrata na calori nke uzommeputa ”ara okuko na tomato na oliv»
| Product | Tụọ | Ibu ibu, gr | Agba ọcha, gr | Abụba, g | N'akuku, gr | kcal |
| ọkụkọ fillet | 400 g | 400 | 92.4 | 4.8 | 0 | 440 |
| tomato (mkpụrụ osisi) | 200 g | 200 | 2.2 | 0.4 | 7.4 | 40 |
| olive | 100 g | 100 | 0.8 | 10.7 | 6.3 | 115 |
| chi cheese | 50 g | 50 | 8.5 | 12 | 0 | 145 |
| mmanụ olive | 2 ngaji. | 20 | 0 | 19.96 | 0 | 179.6 |
| mmanya mmanya ọcha | 1 ngaji. | 15 | 0 | 0 | 0.89 | 2.1 |
| Total | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
| 1 na-eje ozi | 196 | 26 | 12 | 3.6 | 230.4 | |
| 100 grams | 100 | 13.2 | 6.1 | 1.9 | 117.4 |