ọdịnaya
Kedu ihe na-atọ ụtọ ị nwere ike isi nri maka nri abalị? Ajụjụ a na-abụkarị isi ọwụwa nye anyị. Ma ọ bụghị naanị na ị ga-ekpebi ihe ị ga-eri nri ndị ị hụrụ n'anya, kamakwa imezu atụmatụ gị ngwa ngwa. Ya mere, anyị ga-echeta ezi ntụziaka na improvise na ngwaahịa ndị dị na refrjiraeto. Taa, anyị ga-ejupụta ụlọ akụ piggy culinary gị ma gwa gị otu esi akwadebe nri abalị dị mfe, ngwa ngwa, na-atọ ụtọ na-enweghị nsogbu onwe gị.
Ọkụkọ na agba egwurugwu
Ara ọkụkọ na akwụkwọ nri dị mma maka isi nri nri abalị kwa ụbọchị. Ihe oriri a na-edozi nke ọma na protein, abụba na carbohydrates. Na mgbakwunye, ọ na-adị mfe itinye uche ma na-enye ahụ ahụ ihe niile dị mkpa maka ụra ụra. Ị nwere ike itinye efere n'akụkụ n'ụdị osikapa sie ebe a. Na maka ndị na-agbaso ọnụ ọgụgụ ahụ, ọ ka mma iji dochie ya na agba aja aja ma ọ bụ osikapa ọhịa.
Efrata:
- anụ ọkụkọ - 4 pcs.
- ose Bulgarian nke agba dị iche iche - 3 pcs.
- yabasị - 2 nnukwu isi
- mmiri ara ehi-120 g
- mọstad dijon - 3 tsp.
- soy ihendori - 3 tbsp.
- galik-2-3 cloves
- paprika uhie, turmeric - 0.5 tsp.
- nnu, ose oji - nụrụ ụtọ
Anyị na-asa ma kpoo anụ ọkụkọ, mee obere mbepụ, tinye iberibe galik. Na-ete anụ ahụ na nnu na ngwa nri. Gwakọta ude utoojoo, mọstad, soy sauce n'ime nnukwu efere, were mmanu ara n'akụkụ niile wee hapụ ka ọ dị nro.
N'oge a, anyị na-ewepụ igbe ndị nwere mkpụrụ na nkebi site na ose, bee pulp na-egbuke egbuke n'ime nnukwu mpekere. Anyị na-ehichapụ bulbs site na husk, bee ha n'ime ọkara yiri mgbaaka. Anyị na-etinye ara n'ụdị na foil, kpuchie ha na akwụkwọ nri, mechie ọnụ nke foil, mee ihe niile na oven maka 30-35 nkeji na 180 Celsius. Nkeji 5 tupu njedebe, anyị na-emeghe foil ma sie anụ na akwụkwọ nri n'okpuru ihe mgbochi.
Salad n'ụdị Asia
Salad na anụ na akwụkwọ nri crispy ọhụrụ dị na teriyaki sauce bụ nri kwesịrị ekwesị maka nri abalị dị ngwa ma dị mfe nke ga-eme ka menu ihe na-adọrọ adọrọ kwa ụbọchị na-egbuke egbuke nke Asia. Buru n'uche na nke a bụ nri na-atọ ụtọ nke ukwuu, yabụ dozie ịdị nkọ ahụ n'uche gị. Ọ bụrụ na-ịchọrọ, ị nwere ike itinye akwụkwọ nri ọ bụla ọzọ ebe a.
Efrata:
- anụ ehi - 400 g
- kukumba ọhụrụ - 3 pcs.
- yabasị - 1 pc.
- karọt - 1 pc.
- kabeeji uhie - 150 g
- teriyaki ihendori - 2 tbsp.
- mmanya mmanya - 1 tsp.
- shuga-0.5 tsp.
- nnu, ose oji - nụrụ ụtọ
- mmanụ ihe oriri - 3 tbsp. l.
- sesame - 1 tsp.
Anyị na-ebipụ kukumba ndị ahụ n'ime mpekere ogologo dị ogologo, bee kabeeji ahụ, bee karọt na grater maka karọt Korea. Anyị na-ejikọta akwụkwọ nri niile, fesa ya na shuga, oge na mmanya. Anyị na-amanye galik ebe a site na pịa, gwakọta ihe niile nke ọma ma hapụ ya ka ọ bụrụ marinate.
Anyị na-ebipụ anụ ehi ahụ n'ime ogologo ogologo ogologo, na yabasị n'ime ọkara yiri mgbaaka. Ighe ha ọnụ n'ime ite frying nwere nnukwu ala ruo mgbe aja aja na-acha edo edo. Wunye na ihendori teriyaki ma guzoro n'ọkụ maka nkeji ọzọ. Anyị na-ejikọta anụ ahụ na akwụkwọ nri pickled na efere salad. Tupu ị na-eje ozi, fesa akụkụ ọ bụla nke salad na mkpụrụ sesame.
Onyinye osimiri n'ime abyss nke noodles
Kedu ihe m ga-eri maka nri abalị ma ọ bụrụ na achọrọ m ezumike na anụ? Noodles nwere nri mmiri ga-abụ ezigbo nhọrọ. Ị nwere ike were spaghetti a na-emebu, mana na soba noodles ọ ga-aba uru karị. Noodles ndị Japan a na-ewu ewu bara ụba na carbohydrates ngwa ngwa, nke juru eju ma gbarie nke ọma. Shrimp na mọsel bụ protein zuru oke n'ụdị ya dị ọcha. Na ekele maka akwụkwọ nri dị iche iche, ị ga-enweta akụkụ dị ukwuu nke vitamin.
Efrata:
- soba noodles - 400 g
- oporo - 250 g
- mọsel - 10-12 pcs.
- yabasị - 2 pcs.
- nnukwu karọt - 1 pc.
- ose dị ụtọ-150 g
- akwụkwọ ndụ akwụkwọ ndụ eyịm-3-4 feathers
- galik-2-3 cloves
- mgbọrọgwụ ginger - 1 cm
- soy ihendori - 2 tbsp. l.
- nnu, sugar - nụrụ ụtọ
- mmanụ sesame - 2-3 tbsp. l.
Nke mbụ, anyị na-etinye soba ka esi nri. A na-akwadebe noodles ngwa ngwa, ọ bụghị ihe karịrị nkeji 5-7. N'ime oge a, anyị ga-enwe oge iji kwadebe ihe ọ bụla ọzọ. Kpoo ite frying na mmanụ, ghee mgbọrọgwụ ginger grated, galik a gwepịara egwepịa na cubes yabasị maka 30-40 sekọnd. Mgbe ahụ wụsa carrots na ahịhịa na passeruem ruo mgbe ọ dị nro. Ọzọ, anyị na-edina shrimp peeled, mọsel na peas green. Ighe ha n'elu obere okpomọkụ, na-akpali mgbe niile, maka 2-3 nkeji. Na njedebe, tinye noodles, oge na soy sauce na nnu na shuga, guzo n'ọkụ maka nkeji ọzọ. Ihe ndetu ose na-atọ ụtọ ga-enye efere akwụkwọ ndụ akwụkwọ ndụ eyịm.
Anụ ehi na agwa placers
Ọ bụrụ na ị nwere ite mkpọ mkpọ na ngwaahịa, ajụjụ banyere esi esi nri nri nri dị mfe agaghị ebili. Tinye ntakịrị anụ na-acha uhie uhie na akwụkwọ nri ọhụrụ - ị ga-enweta nri dị ụtọ, protein bara ụba maka ndị agụụ na-agụ. Ọ bụrụ na ịchọrọ ụdị nri dị mfe, were fillet ọkụkọ ma ọ bụ toki.
Efrata:
- anụ ehi - 500 g
- agwa ọcha mkpọ - 400 g
- nnukwu tomato ọhụrụ - 2 pcs.
- tomato mado - 2 tbsp. l.
- yabasị - 1 pc.
- mmanụ ihe oriri - 3 tbsp. l.
- galik-3-4 cloves
- yabasị green - 2 stalks
- nnu, ose oji, paprika - nụrụ ụtọ
Kpoo ite frying na mmanu ma ghee yabasị na galik ruo mgbe o doro anya. Anyị na-egbutu anụ ehi ahụ n'ime iberibe, gbasaa ya na onye na-agafe agafe, ghee ya n'akụkụ niile maka 5-7 nkeji. Mgbe ahụ, tinye tomato peeled na tomato mado. Weta ihe niile na obụpde, belata ọkụ na opekempe ma gbanye n'okpuru mkpuchi na obere okpomọkụ maka ọkara otu awa.
Na njedebe, wụsa agwa, tinye nnu na ngwa nri ka ọ nụrụ ụtọ, jikọta nke ọma. Anyị na-aga n'ihu na-esi nri n'otu ọnọdụ maka nkeji 10 ọzọ. Wụsa efere na eyịm ndụ ndụ, na-esi ọnwụ n'okpuru mkpuchi maka nkeji 5 - ma ị nwere ike ijere ya ozi na tebụl.
Nri abalị na ndị Ịtali
Kedu maka uzommeputa okpomọkụ maka nri abalị nke Italian? Pasta na akwụkwọ nri na pesto sauce bụ ihe ị chọrọ. Ọ bụ ihe kwesịrị ịrịba ama na ndị Ịtali na-enwe obi ụtọ na-eri ya mgbe niile ma ghara ịdị mma ma ọlị. Ihe nzuzo niile bụ na a na-esi na ọka durum mee pasta ahụ, ya mere ọ bara uru karịa pasta a na-emekarị maka anyị. Site na ihendori pesto mara mma, ọ na-enweta ụtọ Italian pụrụ iche.
Efrata:
- fettuccine - 600 g
- lemon - ¼ pcs.
- nnu, ose, oregano, basil - nụrụ ụtọ
Pesto ihendori:
- ọhụrụ basil green - 100 g
- parmesan - 100 g
- mkpụrụ osisi pine - 120 g
- mmanụ oliv-100 ml
- garlic - 2 cloves
Mbụ ị kwesịrị ịkwadebe ihendori ka o wee nwee oge ime biya. Anyị na-agbanye galik na akụkụ dị larịị nke mma. Anyị na-adọkasị akwụkwọ basil na alaka. Anyị na-etinye ihe niile n'ime nnukwu efere nke blender, wụsa mkpụrụ osisi pine, jiri nlezianya kpoo ruo mgbe nkwekọ dị n'otu. Ghichaa parmesan na grater dị mma, tinye ya na ihendori na mmanụ oliv, tie ya ọzọ.
Anyị na-esi nri fettuccine n'ime mmiri nnu ruo mgbe al dente ma kpochaa mmiri ahụ kpamkpam. Wụsa pasta na ihe ọṅụṅụ lemon, tinye pesto sauce, nnu na ihe na-esi ísì ụtọ, gwakọta ihe niile nke ọma. Na-eje ozi a onyinye ozugbo, garnished na halves cherry tomato.
Azụ ọcha, pearl uhie
A na-emepụta azụ na-acha ọcha na akwụkwọ nri maka nri abalị, ndị dọkịta na ndị na-edozi ahụ na-ekwu nke a. Enwere ọtụtụ protein na-agbari ngwa ngwa na ya, enwere abụba ole na ole, enweghịkwa carbohydrates ọ bụla. Ihe na-arụ ọrụ nke dị n'ime azụ dị otú ahụ na-eme ka metabolism dịkwuo elu ma nwee mmetụta dị jụụ na usoro ụjọ ahụ. Kedu ihe ọzọ ị chọrọ na njedebe nke ụbọchị ọrụ n'aka?
Efrata:
- fillet ọcha - 800 g
- garlic - 2 cloves
- tomato cherry uhie na odo - 8-10 pcs.
- mmanụ oliv - 3 tbsp.
- A mịrị amị thyme - 4 sprigs
- lemon - 1 pc.
- nnu, ose ọcha - nụrụ ụtọ
Anyị na-ekpochapụ fillet azụ, na-asa ya, kpoo ya na akwa akwa akwụkwọ ma bee ya n'ime akụkụ. Jiri nnu na ose na-ehicha ha, fesaa galik n'elu, wunye mmanụ oliv n'elu ha. Tinye fillet n'ime efere a na-ete mmanụ, tinye sprigs thyme n'elu. Anyị na-amanye tomato cherry na ndụdụ, bee lemon n'ime akụkụ 4, kpuchie ha na azụ.
Jiri nwayọ kpuchie ebu ahụ na foil, tinye ya na oven preheated 180 Celsius maka ihe dị ka nkeji 20-25, wee wepụ foil ma sie nri maka nkeji 10 ọzọ. Iji mee ka azụ na-acha ọcha chọọ ya mma, ị nwere ike ijere poteto esi nri ma ọ bụ salad nke akwụkwọ nri ọhụrụ.
Uru ya bụ iberibe
N'ikpeazụ, anyị ga-akwadebe nri abalị mbụ na-atọ ụtọ - salad na quinoa na ube oyibo. N'ihe gbasara nchekwa protein, quinoa dị n'ihu ọka ọka niile ama ama. N'otu oge ahụ, ahụ na-abanye ya ngwa ngwa na n'uju. N'ihe gbasara amino acids mejupụtara, ọka a dị nso na mmiri ara ehi, na n'ihe gbasara nchekwa phosphorus, ọ nwere ike ịsọ mpi azụ. Ụtọ nke quinoa yiri osikapa na-adịghị edozi, gbakwunyere anụ na akwụkwọ nri na-aga nke ọma.
Efrata:
- anụ ọkụkọ-600 g
- quinoa - 400 g
- ube oyibo - 2 pcs.
- oroma - 1 pc.
- pasili - 4-5 sprigs
- mmanụ oliv - 2-3 tbsp. l.
- ihe ọ juiceụ lemonụ lemon - 2 tsp.
- nnu, ose oji, curry, paprika - nụrụ ụtọ
Anyị na-etinye quinoa ka esi nri na mmiri nnu ruo mgbe ọ dị nro. N'oge a, anyị na-egbutu fillet ọkụkọ n'ime obere iberibe, fesa nnu na ngwa nri, ghee ruo mgbe aja aja na-acha edo edo na mmanụ. A na-egbutu pulp ube oyibo a kpụchara n'ime cubes. Wepu peel na ihe nkiri ọcha site na oroma, bee n'ime nnukwu mpekere.
Gwakọta quinoa sie, iberibe ọkụkọ, oroma na ube oyibo na nnukwu efere salad. Tinye chopped pasili, nnu na ose nụrụ ụtọ, oge na ihe ọṅụṅụ lemon, mix ọma. Salad na-eri nri dị otú ahụ na-aka mma iji ọkụ ọkụ.
Anyị na-atụ anya na ugbu a ọ ga-adịrị gị mfe ikpebi ihe ị ga-esi nri maka nri abalị. Chọta ọbụna ntụziaka ndị ọzọ nwere foto na isiokwu a na webụsaịtị anyị. N'ebe a, anyị anakọtara ọtụtụ echiche na-adọrọ mmasị site n'aka ndị na-agụ akwụkwọ anyị na-esi na-eri nri ezinụlọ dum na-atọ ụtọ, na-eju afọ na ngwa ngwa. Gịnịkwa ka ị na-esikarị nri abalị? Ị nwere usoro nri ọkacha mmasị nke ị na-emekarị? Kekọrịta aghụghọ nri na efere egosipụtara na nkwupụta.