Ọdịnaya nke edemede
Nri ọkụkọ nri bụ nhọrọ dị oke mkpa maka ifelata. ifelata na nri Ọ na-enye protein nke kwesịrị ka eri ya n'ụzọ kacha mma. Dị ka ndị ọkà mmụta sayensị si kwuo, nri bara ụba na protein na-enye satiety. Na-abawanye calorie ọkụ mgbe nri gasịrị site na 35%.
Ọ bụ ezie na a na-enweta ụdị protein dị iche iche, site na mkpo ruo azụ na anụ uhie, ọkụkọ bụ otu n'ime isi mmalite ndị a ma ama. Ihe kpatara ya dị mfe: Ọ dị mfe ịkwadebe ma nwee obere abụba.
Ugbu a, ka anyị leba anya na nri ọkụkọ Ezi ntụziaka nke nwere ike iwesa na udo nke uche mgbe na a nri.
Nri nri ọkụkọ
Chicken esitere
ihe
- Otu n'arọ ọkụkọ apata
- Otu n'arọ nke nku
- tomato abụọ
- poteto abụọ
- Akwụkwọ ndụ akwụkwọ ndụ isii
- cloves asaa ma ọ bụ asatọ nke galik
- nnu
maka ọzụzụ
- Otu tablespoon nke tomato mado
- ngaji abụọ nke mmanụ oliv
- Nnu, ose
Olee otu esi eme ya?
- Bee tomato, poteto na ose n'ime cubes nke otu nha.
- Saa osisi na nku ma tinye ha n'ime ihe mgbochi.
- Kwadebe ihendori na nnukwu efere. Tinye galik e gwepịara egwepịa na nnu na ihendori, gwakọta ọkụkọ na ihendori a.
- Tinye anụ ọkụkọ a kwadebere n'ime efere esi nri tee mmanụ. Tinye akwụkwọ nri ndị ị gbuturu n'elu.
- Jiri foil kpuchie traị ahụ.
- Esi nri na ogo 200, na-elele oge ụfọdụ ma tinye mmiri ma ọ bụrụ na ọ dị mkpa.
Mushroom ọkụkọ saute
ihe
- Otu anụ ọkụkọ dum
- akwụkwọ ndụ akwụkwọ ndụ yabasị
- Otu ose uhie
- Akwụkwọ ndụ akwụkwọ ndụ atọ
- ero asaa
- cloves atọ nke galik
- Nnu, ose
- Mmanụ mmiri
Olee otu esi eme ya?
- Bee anụ ọkụkọ ahụ n'ime obere iberibe.
- Bee mushrooms, ose na-acha uhie uhie na ose ndụ ndụ n'ime otu nha ka ị na-egbutu ọkụkọ.
- Tinye ọkụkọ ahụ n'ime mmanụ ọkụ. Mgbe ahụ tinye ose, galik na mushrooms n'otu n'otu. Gwakọta ihe niile na-esi nri ọnụ.
- Tinye nnu na ose n'ikpeazụ.
- Hapụ ya ka o sie nri, ọ ga-adị njikere mgbe ọ hapụsịrị mmiri ya ma gbanye ya ntakịrị.
Soy sauce ọkụkọ
ihe
- Otu n'arọ cubed ọkụkọ
- Nri ngaji atọ nke soy sauce
- 3 tablespoons nke mmanya
- Nri ngaji atọ nke ọka ọka
- Otu mkpọ ntụ ntụ
- Thyme
- nnu
- tatashị
Olee otu esi eme ya?
- Tinye ihe niile na ọkụkọ na mix.
- Ka ngwakọta ahụ nọdụ ala ruo awa atọ ma ọ bụ anọ.
- Tinye ọkara iko tii mmanụ oliv na Teflon pan ma sie ọkụkọ na pan a maka nkeji iri na ise, na-akpali mgbe ụfọdụ.
- Na-efe ọkụ.
Ọkụkọ oseose
ihe
- Osisi ọkụkọ isii
- Otu karọt
- 1 zukini
- Otu ose chili
- Otu yabasị
- cloves isii nke galik
- teaspoons abụọ nke ọka ọka
- tablespoons abụọ nke soy sauce
- nnu
- Oji oji
- ngaji abụọ nke mmanụ oliv
Olee otu esi eme ya?
- Iberibe eyịm ma were mmanụ oliv ghee ha.
- Bee karọt, zukini na ose ndụ ndụ n'ime cubes ma tinye ha na eyịm. Richaa ụfọdụ ọzọ.
- Ghichaa galik ma tinye ya na eyịm. Tinye soy sauce, curry, ose chili, ose ojii, nnu na ọka starch wee sie obere oge.
- N'aka nke ọzọ, gbanye ọkụkọ ọkụkọ na pan. Tinye ọkụkọ e ghere eghe n'ime ebe a na-esi nri. Wunye akwụkwọ nri ndị ị kwadebere n'elu ma mee ha na oven na ogo 200 maka nkeji iri abụọ.
Sesame ọkụkọ
ihe
- Ara ọkụkọ anọ
- karọt anọ
- Otu yabasị
- otu tomato
- ngaji abụọ nke mmanụ oliv
- tablespoons abụọ nke mkpụrụ osisi sesame
- nnu
Olee otu esi eme ya?
- Ighe na carrots, kpochara ma bee n'ime osisi, na obere mmanụ. Gbakwunye yabasị chara acha wee ghee nke ọzọ.
- N'ime ite dị iche, ghee anụ ọkụkọ diced na obere mmanụ. Chere ka ọ hapụ mmiri ya ma gbanye ya nke ọma.
- Tinye nnu na mkpụrụ sesame wee fụọ ọzọ.
- Tinye eyịm a ṅara n'ọkụ na karọt.
- Tinye tomato grated ma sie nri maka nkeji ise ọzọ.
- Na-efe ọkụ.
Chicken na Shallots
ihe
- 500 grams nke ọkụkọ cubes
- 500 grams nke ose
- Otu karọt
- Otu nduku
- peas
- ngaji abụọ nke mmanụ oliv
- nnu
Olee otu esi eme ya?
- Beecha shallot ma tinye ha n'ite ahụ. Tinye mmanụ na ighe. Tinye anụ ọkụkọ ma gaa n'ihu na-esi nri.
- Tinye poteto diced, peas na karọt ka ha sie na mmiri nke ha.
Chicken Karnıyarık
ihe
- 500 grams nke ọkụkọ cubes
- tomato atọ
- Abụọ akwụkwọ ndụ akwụkwọ ndụ ose
- Otu yabasị
- cloves atọ ma ọ bụ anọ nke galik
- Eggplant isii
- nnu
- Oji oji
- olive mmanụ
Olee otu esi eme ya?
- Ghichaa eggplant ma bee ha. Wunye ha na mmiri lemon maka nkeji iri na ise ka ha ghara ịgba ọchịchịrị.
- N'aka nke ọzọ, bee yabasị ma fụọ ya na mmanụ. Tinye cubes ọkụkọ ma gaa n'ihu na-esi nri.
- Bee tomato abụọ ma tinye ha n'ime ite. Esi nri ruo mgbe tomato na-amịkọrọ mmiri ya. Tinye nnu na ose ma gwakọta otu ugboro ma ọ bụ ugboro abụọ ọzọ.
- Jiri ngaji mee oghere n'etiti eggplant a ṅara n'ọkụ wee jupụta anụ ọkụkọ n'ebe ahụ.
- Tinye iberi tomato na ose n'elu.
- Bee galik nke ọma ma tinye ya na kọlịflawa.
- Ghichaa mpempe tomato ma wụsa ya n'elu nri.
- Ime na oven na 180 degrees maka nkeji 25.
sie ọkụkọ
ihe
- Ịgba ọkụkọ asatọ
- Karọt abụọ dị ọkara
- Nduku nwere ọkara abụọ
- Otu yabasị
- Otu tablespoon nke bọta
- 1 tablespoons nke mmanụ oliv
- Otu kloovu nke galik
- ezuru nnu
Olee otu esi eme ya?
- Bee poteto na karọt ma bee ha nnukwu. Bee yabasị ahụ ma hapụ ya dum.
- Tinye yabasị ahụ n'ime ite ahụ ma jupụta na mmiri zuru ezu iji were mkpịsị aka anọ kpuchie ya.
- Tinye bọta na mmanụ oliv wee sie ya n'ọkụ ruo mgbe ọ na-esi ísì, wee sie obere okpomọkụ maka nkeji iri ọzọ. Mbụ tinye carrots na obụpde nkeji iri.
- Mgbe nkeji iri gachara, tinye poteto na obụpde ruo mgbe ha dị nro. Mgbe poteto na-esi nri, wepụ ya na stovu ma jee ozi.
Rosemary Chicken
ihe
- Iberibe apata ụkwụ ọkụkọ anọ
- ose oji
- Mayonezi
- rosemary ọhụrụ
- poteto abụọ
- tomato abụọ
- cloves anọ nke galik
- nnu
- otu teaspoon mmiri
- Nri ngaji anọ mmanụ
Olee otu esi eme ya?
- Tinye nnu na iberibe ọkụkọ. Gbasaa Mayonezi na ọkụkọ.
- Tinye iberibe ọkụkọ ndị a na efere esi nri.
- Mgbe ahụ, tụba rosemary na ose oji na ọkụkọ.
- N'akụkụ nke ọzọ, bee tomato na poteto n'ime akụkụ.
- Tinye galik na ihe ndị ị kwadebere n'ime efere esi nri n'etiti ọkụkọ.
- Wunye mmanụ n'elu ya ma tinye mmiri.
- Ime na oven preheated na 180 degrees ruo mgbe ọkụkọ e ghere eghe.
Chicken chiiz
ihe
- Otu ọkụkọ ara
- 125 grams nke chiiz halloumi
- eyịm abụọ
- otu tomato
- ose abụọ
- Otu ose uhie
- Otu nnukwu efere nke mushrooms
- Rosemary, ose oji, nnu
- olive mmanụ
Olee otu esi eme ya?
- Bee eyịm ahụ n'ime iberibe ọcha. Tinye ya n'ite. Tinye anụ ọkụkọ diced na mmanụ na sauté.
- Tinye nkochi ime akwa ma gaa n'ihu na-esi nri.
- Gbakwunye ose chopped wee gaa n'ihu frying ka ị na-akpali.
- Bee cheese halloumi n'ime cubes, tinye ya ma nọgide na-eghe.
- Tinye tomato diced, gbanwee nnu na ngwa nri ma hapụ ya ka ọ sie ya.
Chicken na akpa oven
ihe
- otu ọkụkọ
- poteto atọ
- karọt atọ
- tablespoons abụọ nke tomato mado
- Cumin, thyme, ose oji, nnu na curry
- Otu akpa mmiri
Olee otu esi eme ya?
- Bee poteto na carrots. Gwakọta ntụ ọka tomato n'ime nnukwu efere, gbakwunye ngwa nri na mix.
- Tinye ihendori a ị kwadebere n'ime ọkụkọ niile. Tinye ya na akpa oven.
- Tinye akwụkwọ nri ndị ị kwadebere na akpa ma mechie ya.
- Gbuo akpa ahụ n'ọtụtụ ebe ma hapụ ya ka akpọọ nkụ na oven na ogo 200. Ọ na-esi nri n'ihe dị ka otu awa.
- KPORIE NRI GỊ!
Nri ọkụkọ nri anyị nyere ntụzịaka maka ga-abarịrị uru n'oge usoro ịbelata ibu gị.