Ni isalẹ ni ohunelo pipe fun bibẹrẹ ti inu omi (adie ati okurora okra - ni Giriki: ti o jẹ pe awọn eniyan, koh-TOH-poo-lo meh BAHM-bẹẹni). Greek cooks generally use only ok ok, ati pe o jẹ ibile lati fi iyo ati lẹmọọn lori wọn ni igbaradi, lati fa omi jade. Yi adie ati okra ohunelo ṣiṣẹ daradara pẹlu awọn adie adie ati awọn thighs.
Ohun ti O nilo
- 6 poun adie (ge ni awọn ege)
- 1 alabọde alabọde (diced)
- 1 1/3 agolo
- epo olifi
- 1 1/3 agolo omi
- 2 1/4 poun okra (ti yọ kuro)
- 1 tablespoon plus 2 teaspoons
- iyo omi
- 6 tablespoons lemon juice
- 1 16-ounjẹ le ṣaati tomati (tabi 3 tomati titun, grated)
Bawo ni lati Ṣe O
- Fi okra (tio tutun tabi alabapade) wa ninu apo-igbẹ kan ati ki o fi omi ṣan pẹlu omi tutu.
- Wọ pẹlu 2 teaspoons ti iyo ati ki o gbọn lati pinpin.
- Wọ pẹlu 6 tablespoons ti lẹmọọn oje, gbọn lati pinpin, ki o si ṣeto akosile. (Ti o ba lo okra tuntun, jẹ ki joko fun wakati meji ṣaaju ṣiṣe.)
- Fi adie, alubosa, epo olifi, ati 1 tablespoon ti iyọ omi sinu oluṣakoso osere ati brown lori ooru igba ooru fun iṣẹju 15, ti a bo bo o si nro ni lẹẹkọọkan. Tún ninu tomati tomati ati omi, mu lati sise, ideri, ati igbẹhin.
- Nigbati titẹ ba wa, dinku ooru si isalẹ ki o si yan iṣẹju 5-7. Lo idaduro titẹ-kiakia.
- Ṣọra okra ki o fi si ikoko. Mu lati sise, ideri, ati igbẹhin. Nigbati titẹ ba wa, dinku ooru si isalẹ ati ki o ṣe itun fun iṣẹju 5.
- Yọọ kuro ninu ooru, lo fifọ-tu silẹ fun titẹ, koju oke, aruwo, ki o jẹ ki isinmi ti o bo fun iṣẹju 15 ṣaaju ki o to ṣiṣẹ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 1555 |
| Ọra pupọ | 109 g |
| Ọra ti a lopolopo | 24 g |
| Ọra ti a ko peye | 59 g |
| Cholesterol | 380 iwon miligiramu |
| Iṣuu soda | 1,536 iwon miligiramu |
| Awọn carbohydrates | 17 g |
| Fiber ti Dietary | 7 g |
| Amuaradagba | 124 g |