Azụ anụ na akwụkwọ nri
Oge nri: 40 min.
Na otu na-eje ozi 435 kcal
Ndị na-edozi - 33 g, abụba -18 g, carbohydrates-12 g
- 400 g nke fennel
- 200 g carrots
- 1/2 ụyọkọ akwụkwọ ndụ akwụkwọ ndụ yabasị
- 200 g tomato
- 1 clove garlic
- 3 okpokoro. mmanụ olive dị na tablespoons
- 250 ml nke akwukwo nri akwukwo nri
- 150 ml nke utoojoo ude
- nnu
- obere ose oji
- Akara iyak 600 grams
- ihe ọṅụṅụ nke 1 lemon
Nkwadebe nke uzommeputa:
1. Fennel nwere ike ịkpụ n'ime mpekere, carrots - akụkụ dị mkpa, eyịm na-acha akwụkwọ ndụ - ringlets. Tinye obere eyịm maka mma. Egwu garlic. 2. Nri a kwadebere, na-akpali akpali, na mmanụ olive (10 min). 3. Ghaachaa akwukwo nri. Nri ofe nke nwere nro na-esi ísì utọ na-abanye n'ime ite na-eghe eghe. Ha niile na-ewetara ya obụpde, belata okpomọkụ ma kpochapụ n'okpuru mkpuchi 5 min. 4. Tinye ude uto, mix na oge iji detụ ire. Na-agba na obere ọkụ maka 7-10 nkeji. 5. Bee osisi tomato na mmiri na-esi mmiri, bee, bee anụ ahụ n'ime mpekere. 6. Bee ihe azu azu n'ime obere iberibe, fesaa ya na ihe omumu lemon, nnu na ose. 7. Tinye azụ ahụ na frying pan na mgbochi akwụkwọ nri, tinye tomato slices ma simmer maka nkeji 10. Wụsa efere ndị fọdụrụnụ na ndị na-acha akwụkwọ ndụ akwụkwọ ndụ.
Uzo kacha mma
Oge nri: 50 min.
Na otu na-eje ozi 300 kcal
Ndị na-edozi - 8 grams, abụba - 16 grams, carbohydrates - gram 30
- 200 g nke mushrooms
- 1 tebụl. otu ngaji mmanụ mmanụ
- 1 yabasị
- 1/2 mgbọrọgwụ celery
- 200 g nke anụ ugu
- 2 nduku tubers
- 1 apụl
- 2 tomato cherry
- nnu
- obere ose oji
- 1 tebụl. a spoonful nke utoojoo ude
Nkwadebe nke uzommeputa:
1. Nri nri na celery, gbanye mmanụ mmanụ aṅụ (7-10 min). Mkpụrụ ogwu (minit 20). 2. Ugu na poteto tinyere n'ime cubes (ma ọ bụ n'ụdị fig dị iche iche) na obụpde (15 min). 3. Bee tomato n'ime halves. Bee apụl ma bee n'ime mpekere. Na eyịm ye celery tinye sie ugu na poteto, apụl na mushrooms. Oge na-ahapụ ịkwaa ruo minit 15 ọzọ. Nwunye na-agbasa na efere ma fesaa ya na ude mmiri.
Ragout nke zucchini
Oge nri: 60 min.
Na otu òkè 210 kcal
Ndị na-edozi-9 g, abụba-2 g, carbohydrates - 45 grams
- 600 g nke zucchini
- 3 carrots
- 1 gbado nke ose na-acha uhie uhie
- 1 pasili mgbọrọgwụ
- 2 tomato
- 1 yabasị
- 200 g champignons
- 200 g nke Brussels pulitere
- 100 g nke agwa mkpọ
- 2 tebụl. mmanụ tablespoons oriri
- nnu
- pasili ma ọ bụ dil
Nkwadebe nke uzommeputa:
1. Zucchini, tomato, carrots na eyịm na-ebipụ n'ime obere cubes. Pulp nke ụtọ ose bee n'ime ibe. Iberibe mgbọrọgwụ pasili. A na-egwu ndị na-egwu egwu n'ime ụlọ. 2. Eyịm na pasili mgbọrọgwụ ighe na mmanụ nri (5 min). Gbakwunye ihe ndị ọzọ, oge ịtọ ụtọ na simmer maka minit 30 ọzọ. 3. Ghọta elu, fesaa efere a kwadebere.
Na ederede
- Anyị na-edozi efere a na-ekpuchi
Ọ bụrụ na ị na-efecha efere, ị nwere ike ịnwa ịzọpụta ya: gbakwunye ya osikapa ma ọ bụ tụgharịa ya na mmiri ara ehi, ude, broth a na-ejighị edozi. A ghaghị ịmepụta ihe ndị a nile nke nta nke nta, nchịkọta oge ọ bụla.
- Kedu esi ghee nkpuru nke nkpuru?
Ọ bụrụ na ịchọrọ ịkụ mkpụrụ, walnuts ma ọ bụ hazelnuts site na uzommeputa, ị nwere ike iji mkpụrụ akwụkwọ abụọ (debe ebe a na-edegharị ya, tinye mkpụrụ na ala ma mee n'elu), ị nwekwara ike ịnyefe site na iji ntụtụ na-asọgharị maka mgwakota agwa.
- Okwu ohuru na ngwa igwe kuki
Nri maka picnic bụ sliced anụ, azụ, akwụkwọ nri ma ọ bụ mkpụrụ osisi. Ugbu a na ọbịbịa nke Braun Multiquick Cordless, ị nwere ike ịgbasawanye efere efere na mbara igwe. Blender na-agbaba na batrị ma na-enye gị ohere iji ya na-enweghị nkwụghachi maka 10 efere - ọ bụrụ na ọ na-akụ nri, mkpụrụ osisi, mkpụrụ, elu, cheese siri ike, chocolate na ọbụna anụ. Site n'onye inyeaka dị otú ahụ, ị ga-enweta mmeri nke onye nwe ụlọ nke nnabata "n'okporo ụzọ"!