Fry Fry (ngwa ngwa frying na pan) bụ otu n'ime ụzọ kachasị mma nke isi nri. Nke mbu, nchịkọta nke akwụkwọ nri, mkpụrụ ọka na protein ndị dị ala na-atọ ụtọ na uru dị na efere ahụ. Nke abuo, ebe ọ bụ na a na-eghe ihe niile e ji esi nri, nke a na-achọ ntakịrị mmanụ (nri na-eme ka ọ ghara ịbụ caloric). N'ikpeazụ, nri dị otú ahụ ga-esi ísì ụtọ na ị ga-ejupụta na ya. Ọ bụ ezie na ọtụtụ ndị nwere obere eghe eghe na nri Asia, ị nwere ike iji usoro a na ngwaahịa ọ bụla. E gosipụtara nke a n'okpuru na ntụziaka ndị a. Jiri otu n'ime ha mee njem a n'abalị a, ị ga-eju anya na otu nri abalị nkịtị na-atọ ụtọ!
Chicken na mmanya maka minit 26!
Na-efe efere a ma ọ bụghị pasta ọka, ma jiri quinoa ma ọ bụ mkpịsị ụkwụ zuru oke, mgbe ahụ, ị ga-enweta akụkụ ọzọ nke eriri.
4 servings
Nkwadebe: minit 20
Nkwadebe: minit 6
- 450 g anụ ọkụkọ na-enweghị akpụkpọ na ọkpụkpụ
- 1 tbsp. l. galik garlic
- 3 tbsp. l. mmanya ọcha (dịka ọmụmaatụ, Chardonnay ma ọ bụ Pinot Grigio),
- partwise 2 tsp. ọka ọka
- 1/4 tsp. ohuru oji oji
- ọkara nke iko salin obere salted
- 110 grams nke akwa pasta
- 2 tbsp. l. ahuekere ma obu akwukwo nri
- onewise 1/4 cup (ihe dị ka 30 g) nke anụ ezi, bee n'ime cubes 5-6 mm
- 1 cup carrots, sliced 5 mm oké
- 1 cup mushrooms, sliced 5 mm oké
- 1 tbsp. l. ọhụrụ thyme epupụta, tinyere thyme dum stem (nhọrọ)
- 1/2 tsp. nnu
- 1/2 iko finely chopped green onions
Maka pasta, gbanye nnukwu ite mmiri. A na-egbutu mkpụrụ osisi chicken n'ime obere iberibe, na-anwa ịkpụcha ụdọ. N'okpo ajuju, tinye ọkụkọ, garlic, 1 tbsp. l. mmanya, starch na ose. Nwuo ma kwe ka ị kwụrụ maka ọtụtụ minit. Na obere saucepan mix efere na mmanya fọdụrụ. Ozugbo mmiri na-esi n'ime nnukwu saucepan, tụgharịa pasta n'ime ya ma sie nri maka minit asaa ruo nkeji. Tinye pan (dayameta 35 cm) ma ọ bụ saucepan (dayameta 30 cm) na ọkụ. Wunye 1 tbsp. l. bọta, tinye ọkụkọ, itinye ya na mbadamba. Esi nri maka nkeji 1, na-ekwe ka anụ ahụ buru obere. Mgbe ahụ, ighe nke na-aga n'ihu na-akpali akpali ruo otu nkeji, ruo mgbe fillet na-aghọ brownish. Tinye ọkụkọ na efere. Tinye mmanụ, anụ ezi, carrots, mushrooms na skillet na, mgbe nile, na-akpalite mgbe niile, ighe nke ọzọ 1 nkeji. Weghachite ọkụkọ na pan. Wunye na efere ogwu, wụsa akwukwo thyme, nnu ma nọgide na-frying maka nkeji 1-2 ruo mgbe ọkụkọ zuru oke. Gbakwunye eyịm eyịm na esi nri maka nke abụọ. Nri nri na efere 4, gbasaa ọkụkọ na akwụkwọ nri na n'elu ma na-eje ozi na tebụl, na-eme ka okpokoro gị dị mma ma ọ bụrụ na achọrọ. N'ime otu (1 1 cup cup chicken, 3/4 cup pasta): 345 kcal, 10 g abụba (nke 2 g - jupụta), 10 g carbohydrates, 33 g protein, 3 g eriri, 52 mg calcium, 3 mg ígwè.
Onye na-eri anụ e ghere eghe osikapa maka nkeji iri abụọ na abụọ!
Na efere a, ọ kachasị mma iji osikapa na-acha ọbara ọbara, n'ihi na ọkụ nwere ike ime ka efere gị rie nri.
4 servings
Nkwadebe: minit 17
Nri: 4 nkeji
- 2 tsp. ahụekere ma ọ bụ ihe oriri na mmanụ, partwise
- 1/2 cup chopped onion
- 1 tsp. ndị ginger na-ekpo ọkụ
- 1 iko nke agwa akwụkwọ ndụ akwụkwọ ndụ, bee n'ime iberibe 2 cm
- 1/2 iko carrots, bee n'ime cubes banyere 5-6 mm
- 1 tbsp. l. curry ntụ ntụ
- 3 iko esiri osikapa aja
- 1 iko nke chickpeas mkpọ, saa ma mịrị amị
- 1 cup tomato cherry, bee na ọkara
- 2 tbsp. l. soy sauce na nnu ọdịnaya di nnu
- 1/8 tsp. ohuru oji oji
Tinye pan nke frying na ala ala (dayameta 35 cm) ma ọ bụ saucepan (dayameta 30 cm) na ọkụ. Kesaa na efere 1 tbsp. l. bọta, tinye yabasị na chopped ginger na, nọgidere na-akpali akpali, ighe maka 10 sekọnd ma ọ bụ ruo mgbe ginger amalite isi ísì. Mgbe ahụ, tinye agwa na-acha akwụkwọ ndụ na carrots na frying pan na-aga n'ihu na-akpali akpali na spintula culinary, ighe ihe dị ka 1 nkeji - n'oge a na agwa kwesịrị inweta a nwayọọ nwayọọ akwụkwọ ndụ akwụkwọ ndụ na agba. Ọbụna, fesaa akwụkwọ nri curry na-esi nri maka ihe dịka 5 sekọnd, ruo mgbe ihe siga na-enye ihe ụtọ. Wunye na mmanụ fọdụrụnụ, mgbe ahụ wụsa osikapa ma gbanye fry maka nkeji na-aga n'ihu n'ihu. Na-agwakọta osikapa mgbe nile na spatula, nke mere na ọ dịghị ejikọta ma jikọta ya na akwụkwọ nri. Add chickpeas, tomato cherry, soy sauce na-ede ede ma, ka na-akpali akpali, ighe maka ihe dị ka 1 nkeji, ruo mgbe niile ingredients na-ọma warmed elu. Kewaa ihe oriri a kwadebere n'ime iko anọ ma jee ozi ozugbo na tebụl. Na otu na-eje ozi (iko 11/3): 335 kcal, gram 9 nke abụba (nke 2 g - jupụtara), grams 57 nke carbohydrates, 8 g protein, 8 g nke fiber, 66 mg calcium, 3 mg ígwè, 451 mg sodium.
Fajitos na beef na ose maka nkeji iri abụọ na abụọ!
Dochie tortilla na letus epupụta na ị ga-azọpụta karịa 100 kcal kwa na-eje ozi.
4 servings
Nkwadebe: minit 18
Nkwadebe: minit 5
- 340 g nke beef flank
- 1 nnukwu ntụ nke ose na-acha uhie uhie, bee n'ime ibe 6 mm
- 1 tbsp. l. galik garlic
- 1 tbsp. l. sherry sherry
- 1/2 tsp. ọka ọka
- 1/2 iko thinly sliced-acha ọbara ọbara yabasị
- 1 tsp. soy sauce na nnu ọdịnaya di nnu
- 1h. l. ala chili
- 3/4 tsp. nnu
- 1/4 tsp. ohuru oji oji
- 1/3 cup chopped green cilantro
- 2 tsp. ahuekere ma obu akwukwo nri
- 12 akwukwo nke boston letus
- Mpekere wayo
Bee anụ ahụ n'ime ibe 5 cm, mgbe ahụ kwa ọ bụla - 4 iberibe. Tinye n'ime saucepan, tinye garlic, sherry, starch, soy sauce na ose. Wunye na 1 tsp. mmanụ na mix. Kpoo ihe na-ekpo ọkụ na-ekpo ọkụ. Wunye na 1 tsp. gbakwunye ose dị ụtọ na eyịm ma na-akpali akpali, bido ighe maka 1 nkeji. Bugharịa akwụkwọ nri na efere. Wunye n'ime pan 1 tsp. mmanụ ma tinye ya na 1 layer nke iberibe beef. Esi nri maka nkeji 1. Tinye chili na mix maka 15 sekọnd. Laghachite yabasị na ose dị ụtọ na skillet, oge na esi nri, edemede, maka nkeji 1-2. Nwuo na coriander. Hapụ salad na efere 4, gbasaa anụ ahụ n'elu n'elu. Wụsaa na udu mmiri ma kechie. N'ime otu (3/4 iko nke nju, 3 epupụta letus): 238 kcal, 8 g nke carbohydrates, g nke proteins, 30 g nke eriri, 27 mg calcium.
Ezi ntụziaka dị mma dị mma. N'ịbụ onye nwere usoro ịsacha eghe, i nwere ike iji ya mepụta efere gị. (Ọ bụghị naanị ehi, broccoli na ginger, jiri obi ike na-agwakọta ihe dị iche iche anụ, akwụkwọ nri, herbs na ngwa nri). Usoro ndị a dị mfe ga-akụziri gị ọrụ a dị mfe nke ihe oriri.
- Bee n'ime ihe nhata. Bee akwukwo nri na mpekere nke nha nke mere na ha na-eghe eghe. Na-ehicha akwa akwa akwa nke mere na efere adịghị apụ "ịra ụra". Anụ ma ọ bụ tofu na-egbutu n'ime obere iberibe.
- Kpochapu pan ihe na-aga n'ihu. Tinye ọkụ: n'ihi na ole na ole obere mmiri nke mmiri kwesịrị ikpochapụ. Mgbe ahụ fesaa ya mmanụ (ahuekere, mkpụrụ vaịn, canola) wee gbakwunye "flavors" (garlic, chili, eyịm). Esi nri ruo mgbe ekpomeekpo.
- Tinye ihe anụ ahụ na mbụ. Ejichala ihe dị ka gram 350 nke beef ma ọ bụ 450 g nke ọkụkọ, ogwu. Ma ọ bụghị ya, okpomọkụ nke pan frying ga-ada, na anụ ga-browned. Tinye otu iberibe na otu akwa ma ghee maka 1 nkeji. Ighe ruo mgbe ọ dị njikere.
- Tinye akwụkwọ nri. Akpa ka ndi mmadu di karia (broccoli, carrots), ka ha di nro (dika akwukwo ndu na akwukwo nri). Mgbe ha dị njikere maka ihe dị ka atọ, laghachi anụ ahụ na skillet ma nọgide na-ata nri ruo mgbe ọ dị njikere.