Efere White na garlic na basil
4 servings nke efere
Oge nkwadebe: minit 50
- 1 tbsp. l. mmanụ olive
- 1/2 chopped eyịm
- 4-8 chopped garlic ezé
- Z00 g nke tomato mkpọ
- nnu na ose oji ka o sie
- 700 g gwakọta agwa agwa
- 2 iko obere abụba ọkụkọ efere
- 5 basil doo
- 1/4 iko ihe ọṅụṅụ lemon (ihe ọṅụṅụ nke 1 lemon)
Kpoo mmanụ na nnukwu saucepan. N'elu okpomọkụ, gbanye garlic na eyịm ruo mgbe ha ga - adụ - 10-15 nkeji. Tinye tomato, mgbe ikwe ka igbapu ihe ọṅụṅụ ahụ, nnu ma simmer maka minit 10. Yet efere ma tinye agwa. Nri nkeji nkeji iri na ise. Tupu ị na-eje ozi, tinye basil, ihe ọṅụṅụ lemon na ose. Ị nwere ike iji ya ozugbo ma ọ bụ ka ọ mechie n'otu ntabi anya na ụlọ okpomọkụ. A na-echekwa efere ahụ n'ime friji maka ruo otu izu, ma na-ekpo oyi maka ọnwa isii.
Nutritive uru nke 1 na-eje ozi: 270 kcal, abụba - 13% (2 g, nke 1 g - jupụta).
Salmon na mọstad ihendori
6 nri nke efere
Oge nri: 15-25 nkeji
- 450 g salmon fillets
- 1/2 cup akọrọ Mọstad osisi
- obere ụyọkọ nke chopped chopped chopped
- 1/2 thinly sliced yabasị
- 1 tbsp. l. mmanụ olive
- 24 asparagus Ome
- 3 iko osikapa agba aja aja
- Nnu na ose - nụrụ ụtọ
Kpochapu oven. Nnu na ose na azụ, kụọ mkpụrụ osisi mọstad n'ime pulp, fesaa ya na dil na eyịm. Wụsa mmanụ. Tinye salmon mmiri na asparagus. Nri maka minit 10, ọ bụrụ na ọchọrọ, hapụ maka minit 5-10 ọzọ. Esi osikapa. Enwere ike ịchekwa efere na friji na emechi emechi ruo ụbọchị 3.
Nri bara uru nke ije ozi 1 (gram 75 nke salmon, 1/2 osikapa na 4 asparagus).
Ero ofe na ọkụkọ
4 servings nke efere
Oge nri: 1,5 awa
- 2 tbsp. l. mmanụ olive
- 2 obere eyịm
- 450 g thinly sliced mushrooms
- 1/5 liter nke na-enweghị ihe ọkpụkpụ-abụba ọkụkọ efere
- 1/2 cup soy sauce na ọdịnaya sodium ala
- 6 tbsp. l. ọka bali
- 4 cloves garlic garlic
- 4 ọkpụkpụ ọkụkọ na-enweghị akpụkpọ, diced
Ighe eyịm. Tinye mushrooms n'ime ite miri emi, na-etinye ọkụ ọkụ ma na-esi nri ruo mgbe ha ga-agba aja aja. Tinye efere, soy sauce, barley na garlic. Na-asa ya ruo minit 45. Mgbe ahụ, tinye akpa ara na-esi nri ruo mgbe anụ ahụ na-acha ọcha. N'ime friji ahụ, a ga-echekwa efere maka ụbọchị 3, na ụdị oyi kpọnwụrụ - ruo ọnwa 6. Achịcha nke efere anyị kwesịrị ekwesị maka onye ọ bụla - ma ụmụaka ma ndị toro eto.