Mgbe ị na-ekwu nri, akwụkwọ nri na-abata n'uche, na mgbe ị na-eche maka akwụkwọ nri, nri nri ego. Akwụkwọ nri nwere obere kalori na ndepụta glycemic bụ nri dị mkpa maka nri. Arịrịọ nri nri nke enwere ike iri na nri Ezi ntụziaka…
Nri nri Akwukwo nri nri
Agwa akụrụ uhie na nri mmanụ oliv
ihe
1 n'arọ nke ọhụrụ akụrụ agwa
5-6 eyịm
3 karọt
1 iko mmanụ oliv
3 tomato
1 tablespoon nke tomato mado
nnu
3 ibe sugar cube
Olee otu esi eme ya?
– Hazie na-asa ọhụrụ akụrụ agwa.
– Bee yabasị na karọt, tinye ha n'ite, tinye mmanụ oliv, nnu na ighe ntakịrị. Tinye tomato mado na mix ya inye agba.
– Tinye akụrụ akụrụ na tomato n'elu. Tinye mmiri ma gbakwunye shuga.
– Mechie mkpuchi nke ite ahụ ma sie obere ọkụ.
- KPORIE NRI GỊ!
Ntụziaka okra akpọnwụ akpọnwụ anụ
ihe
150 grams nke mịrị amị okra
1 iko kọfị mmanya
1 karọt
3 tablespoons nke mmanụ oliv
300 grams nke minced anụ
2 yabasị
ọkara otu teaspoon nke nnu
4 iko mmiri ma ọ bụ efere
ihe ọṅụṅụ nke 1 lemon
Olee otu esi eme ya?
– Tinye mmiri buru ibu n’ite ahụ wee weta ya obụpde. Tinye mmanya na ya ma tinye okra. Esi nri maka nkeji ise ma wepụ ya na ọkụ. Gbaa mmiri oyi ma jụụ.
– Bee karọt ahụ ma bee ya dị ka nsụ.
– Kpoo mmanụ na pan. Ighe ruo mgbe anụ ahụ na-atụgharị pink. Tinye yabasị na ighe maka nkeji atọ ma ọ bụ anọ ọzọ. Tinye nnu na mmiri na esi nri na obere okpomọkụ maka nkeji iri atọ.
– Wepụ okra na mmiri. Tinye ihe ọṅụṅụ lemon, karọt na okra wee sie nri maka otu awa ọzọ. Lelee mmiri ma wepụ ya na ọkụ. Mmiri kwesịrị ịdị sentimita abụọ n'okpuru okra.
- KPORIE NRI GỊ!
Ntụziaka peas anya ojii dị ọhụrụ
ihe
1 n'arọ nke ọhụrụ akụrụ agwa
1 iko mmanụ oliv
2 yabasị
2 karọt
ezuru nnu
Ihe ọ lemonụ tablespoonsụ lemon lemon 3
1 tuo nke sugar granulated
mmiri ọkụ zuru oke
5 galiki nke galiki
Olee otu esi eme ya?
– Saa na hichaa agwa akụrụ. Bee n'ime ogologo mkpịsị aka wee nweta ite.
– Tinye mmanụ oliv. Bee yabasị ma tinye ya. Bee, bee ma tinye carrots.
– Wụsa nnu ma tinye ihe ọṅụṅụ lemon. Tinye shuga ntụ ntụ.
– Tinye mmiri na esi nri na mkpuchi mechiri emechi ruo mgbe esichara peas ojii. Wepụ ya n'ọkụ mgbe esichara ya.
– Bee galik na mash na ngwa ngwa. Tinye peas anya ojii si na stovu, gwakọta ma hapụ ka ọ dị jụụ. Na-eje ozi mgbe ọ dị jụụ.
- Jiri mmiri buru ibu na-asa purslane, wepụ nnukwu ị ga, ọ bụrụ na ọ bụla. Bee ya XNUMX cm ogologo ma debe ya n'akụkụ.
– Tinye mmanụ oliv n'ite ahụ. Bee yabasị ma tinye ya. Bee karọt, bee ya na julienne ma tinye ya. Ghichaa tomato ma tinye ya.
– Tinye mmiri, tinye purslane mgbe ọ na-esi.
– Tinye nnu na shuga. Gwakọta na ngaji ma mechie mkpuchi. Esi nri maka nkeji iri na ise ma wepụ ya na stovu.
– Bee ma gwepịa galik na ngwa ngwa ma tinye na pọọsụ. Ka ọ dajụọ. Na-eje ozi mgbe ọ dị jụụ.
- KPORIE NRI GỊ!
Purslane na Yogurt Ntụziaka
ihe
1 ụyọkọ purslane
1 iko yogọt mebiri emebi
5 galiki nke galiki
4 tablespoons nke mmanụ oliv
3 tablespoons mmanụ
ezuru nnu
Olee otu esi eme ya?
– Jiri ọtụtụ mmiri saa purslane. Adọkasịa akwụkwọ ndị ahụ ma tinye ha na nnukwu efere. Tinye yogọt agbarụ agbarụ. Ghichaa galik na ngwa ngwa ma tinye ya.
– Tufuo nnu. Tinye mmanụ oliv. Tinye mmanụ ma gwakọta ihe niile.
- KPORIE NRI GỊ!
Ntụziaka celery na mmanụ oliv
ihe
7 celery
4 tablespoons nke mmanụ oliv
10 yabasị shallot
3 karọt
mmiri ọkụ zuru oke
2 teaspoon nke sugar granulated
1 lemon
ọkara ụyọkọ dil
Olee otu esi eme ya?
– Bee, saa na bee celery n'ime mkpịsị aka shape.
– Tinye mmanụ oliv n'ime ite ahụ, bee shallot ma gbanye ya na mmanụ. Bee karọt ahụ, bee ya n'ụdị mkpịsị aka, tinye ya ma ghee ya.
– Tinye mmiri ọkụ na esi nri nkeji ise. Tinye celery na ụfọdụ stalks celery na akwụkwọ ha. Mgbe ahụ tinye shuga.
– Fanye lemon na esi nri na obere okpomọkụ. Mgbe esichara ya, bee ya nke ọma ma fesa ya.
- KPORIE NRI GỊ!
Zucchini juru eju na ntụziaka cheese
ihe
5 zukini
Ọkara n'arọ nke cheese ọcha
Ọkara otu iko cheddar chiiz
ọkara ụyọkọ dil
Ọkara ụyọkọ pasili
1 iko mmiri
Nnu, ose, paprika, thyme
Olee otu esi eme ya?
– Jiri mma serrated hichaa skins nke zukini. Gwuo ihe osise ugu n'ime.
– Finely iri pasili na dil. Ghichaa cheese na-acha ọcha na cheddar ma gwakọta ya na pasili na dil. Tinye ngwa nri na mix ọzọ.
- Tinye ngwakọta cheese n'ime zukini. Tinye mmiri na ite ma dozie zukini.
- Esi nri na obere okpomọkụ maka nkeji asatọ ma ọ bụ iri ruo mgbe zukini dị nro.
- KPORIE NRI GỊ!
Ntụziaka zucchini na yogọt
ihe
4 zukini
1 yabasị
1 tomato
1 tablespoon tomato mado
nnu
Mint ọhụrụ, pasili
olive mmanụ
Yoghurt galik maka itinye ya
Olee otu esi eme ya?
– Saa zukini ma bee ha. Bee n'ime cubes.
– Ighe mmanụ oliv na yabasị na pan ruo mgbe ha na-atụgharị pink. Tinye tomato diced na tapawa tomato wee gaa n'ihu ighe.
– Mgbe ahụ, tinye diced zukini na ighe nke nta ọzọ.
– Mgbe zukini agbachara, tinye nnu na mmiri esi mmiri zuru ezu iji kpuchie ya otu inch ma ọ bụ abụọ.
- Debe artichokes n'akụkụ ma dozie ha na gburugburu. Tinye na poteto na eyịm.
– Tinye nnu, ntụ ọka, shuga na mmiri n'ime efere ma gwakọta nke ọma. Tinye ngwakọta a n'elu artichokes. Esi nri na nnukwu okpomọkụ maka nkeji iri atọ.
- Mgbe agbanyụrụ ya, hapụ ya ka ọ na-eme ihe maka nkeji iri na ise ọzọ site na imechi mkpuchi.
- KPORIE NRI GỊ!
Ntụziaka efere kọlịflawa
ihe
½ n'arọ kọlịflawa, diced
Yogọt
Otu cloves ma ọ bụ abụọ nke galik
Maka ihendori;
Mmanụ mmiri
tomato
Ose mado
Paprika, ose oji
Olee otu esi eme ya?
- Sichaa kọlịflawa n'ime igwe nrụgide maka nkeji ise ma ọ bụ isii. Mgbe esichara kọlịflawa ahụ, dị jụụ ma bee ya n'ime iberibe.
– Na pan dị iche, tinye ntakịrị mmanụ maka ihendori wee ghee otu ngaji nke ose na otu ngaji nke tapawa tomato.
- Tinye paprika, nhọrọ na njedebe.
– Tinye kọlịflawa bee n'ime iberibe site na ịwụsa yogọt galik na mbụ wee tinye ihendori.
- KPORIE NRI GỊ!
Ntụziaka tomato juru eju
ihe
5 nnukwu tomato
5 tablespoons nke mmanụ oliv
1 ọkara sized eyịm
1 tablespoon nke ahụekere
2 tablespoons nke mịrị amị
Iko 1 osikapa
3/4 iko mmiri ọkụ
1/4 teaspoon ose ose
ọkara otu teaspoon nke nnu
Olee otu esi eme ya?
– Saa tomato wee kpoo ha. Wepu akụkụ dị n'ime nke tomato, nke ị na-egbutu ị ga-adị n'ụdị mkpuchi, yana ihe ọṅụṅụ na-abaghị uru. Wepụta ya maka ime ihendori. Lezienụ anya iji nlezianya wepụ ihe dị n'ime tomato ma ghara ịkaba ntọala ndị ahụ.
– Bee yabasị n'ime cubes. Wepu osisi mịrị amị ma gbanye ha na mmiri ọkụ.
– Ighe eyịm na mmanụ oliv ruo mgbe ha na-atụgharị pink. Tinye mkpụrụ osisi pine na mịrị amị na esi nri, na-akpali akpali, na obere okpomọkụ.
- Were osikapa nke ị na-asa n'ọtụtụ mmiri wee wụpụ mmiri dị n'elu, ma ghee ya ruo mgbe ọ na-atụgharị agba.
- Tinye mmiri ọkụ na-esi nri na obere okpomọkụ ruo mgbe mmiri na-etinye. Tinye nnu na ose.
- Mejuo ihe ndị ị na-esi na stovu ahụ dị jụụ ma dị jụụ n'etiti tomato. Wunye obere mmanụ oliv na tomato nke etinyere na efere a na-ekpo ọkụ na-ekpo ọkụ ma mee ya na oven dị ogo 180 dị ọkụ maka nkeji iri atọ ma ọ bụ iri atọ na ise.
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