Anyị na-atụ aro ịhazi ndokwa ị ga-ahụ, nanị site na ịgbanwe ntụziaka ọkacha mmasị gị. Lee ntakịrị aghụghọ ole na ole. Dochie ntụ ọka wheat dum. Kama butter na nnu, oge ya na akwukwo nri ohuru, ngwa nri na nkpuru maka oge. Jiri teknụzụ nke "nri nri dị mma". Dịka ọmụmaatụ, anyị amaliteghị ịmịnye anụ ọkụkọ ndị a na-azụ anụ n'ime mmanụ na-ekpo ọkụ ma tinye ha na oven. Gịnị si na ya pụta? Anụ na-edo anụ n'okpuru eriri odo - ọ dịghịkwa abụba na-emerụ ahụ! Ntuziaka nke nri na ngwa ngwa ga-eju gị anya na mfe na uto ya.
Achịcha na piich na blueberries
10 servings
Nkwadebe: nkeji iri abụọ (gbakwunyere 45 nkeji iji mee ka mgwakota agwa)
Oge nri: 60 nkeji
Mgwakota agwa:
• 1 iko ntụ ọka
• 2 iko nke wholemeal confectionery ntụ ọka
• 2 tbsp. l. ihe ọṅụṅụ oroma
• 2 tbsp. l. mmanụ ukpa ma ọ bụ ihe oriri ọ bụla
• 4 tsp. bọta butter butter
• 85 g nke cri cheese dị ala
Na - ejuputa ma na -
• 60 g nke pịịlị na-acha ọcha, na-etinye ya na sliced
• 1 iko nke blueberry ọhụrụ
• 11 g nke ntụ ọka confectionery dum
• iko atọ nke oatmeal (nri na-adịghị ngwa ngwa)
• iko 4 iko aja aja
• iko atọ
• iko anọ nke nnukwu walnuts
• 2 tbsp. l. chilled creamy nap (iberibe)
• 3 tbsp. l. Mmiri ihe ọṅụṅụ na-esi ísì ụtọ oyi
• 1 tsp. ihe ọṅụṅụ mmiri lemon ọhụrụ
• 2 tbsp. l. ọka ọka
• 1 tsp. ala pawuda (2 akụkụ)
Gwakọta ntụ ọka abụọ. Tinye bọta, cheese na mash. Wunye na mmanụ ihe oriri, ihe ọṅụṅụ oroma. Kpoo bred nke mgwakota agwa, kechie ya na mpempe akwụkwọ. Tinye n'ime friji maka ọkara otu awa (i nwere ike ịhapụ ya maka abalị). Nyefee mgwakota agwa n'ime gburugburu nke nwere ihe nkedo nke 30 cm n'etiti udiri abuo nke wax. Wepụ akwụkwọ mpịakọta n'elu; tinye mgwakota agwa, akwukwo elu, ka o buru ihe dika okpukpu 23 cm. Wepu akwukwo. Ghichaa mgwakota agwa ahụ ma tinye ya n'ime friji maka minit 15 ọzọ. Kpochapu oven ruo 190 Celsius. Ime na mgwakota agwa maka nkeji 15, dị jụụ. Tinye ihe ọṅụṅụ lemon na piich na blueberries. Iche iche shuga, starch na 1 tsp. pawuda. Tinye mkpụrụ osisi ahụ ma tinye ya na achicha ahụ. Wụsaa akụkụ nke achicha ahụ na mmanụ oliv ma sie maka minit 25. Maka crumbs, mix ntụ ọka na oatmeal, sugar na 1 tsp. pawuda. Tinye ihe mpempe ọka bred, ihe ọṅụṅụ mmiri na mkpụrụ. Wepu achicha ma fesa ya na crumbs. Ime maka nkeji iri abụọ. Refrigerate oge awa. Ihe oriri na-edozi ahụ (1 ibe achịcha): 332 CAL, 15 g abụba (38% niile calorie), 5 g nke abụba jupụtara, 47 g nke carbohydrates, 6 g protein, 4 g nke eriri, 36 mg calcium, 2 mg ígwè, sodium. Mpempe mmiri anyị ụtọ bụ 332 kcal na gram 15 nke abụba. Mkpụrụ mkpụrụ osisi ndị ọzọ nwere ihe dịka 500 kcal na ugboro abụọ karịa abụba
Egwu chicken crispy
Anụ ọkụkọ a na-anụ ọkụ na-atọ ụtọ dị ka anụ, ma ọ nwere nanị calories 317 na abụma abụba 9, ma e jiri ya tụnyere 580 kcal na 36 grams abụba na e ghere eghe ọkụkọ.
4 servings
Nkwadebe nkeji iri atọ
Oge nri: minit 30
• 660 g (ihe dị ka 8) ejiji ụkwụ
• 1 iko bred butter ma ọ bụ ude
• iko 4 nke Japanese breadcrumbs "punk"
• iko abụọ nke ọkaflakes
• 2 tsp. Ịgba oge Ịtali (ngwakọta nke basil, basịram, oregano na sage)
• 2 tsp. nnu nchikota
• 4 tsp. akwụkwọ cayenne
Tinye akata ụkwụ n'ime ite plastik ma jupụta mmanụ na mmanụ aṅụ. Mechie akpa na refrigerate maka ọ dịkarịa ala minit 30. Ọ bụrụ na e nwere oge, ọ ka mma maka ụbọchị dum. N'ihe oriri na-edozi nri, mix ọka flakes, nri Ịtali, nnu na ose cayenne gaa na steeti nnukwu ntutu. Tinye ihe na-esi na ya pụta na nnukwu efere ma jikọta ya na achịcha "panko". Nri Pickled n'ime buttermilk si friji ma kpochapụ mmiri mmiri ara ehi n'ụzọ kwesịrị ekwesị. Gbanye akata ụkwụ na nchịkọta nri. Kpochapu oven ruo 180 Celsius. Debe ihe ntanet nke di na ala nke uzo ogwu. Bake buns nke ọkụkọ na oven maka minit 30 ma ọ bụ ruo mgbe esi ya. Ihe oriri na-edozi ahụ 1 nri (2 hips): calorie 317, gram 9 nke abụba (26% nke calorie nile), 2 g abụba juru, 21 g nke carbohydrates, 36 g protein, 1 g fiber, 90 mg calcium, 7 mg ígwè, 587 mg sodium .
Salad ahụike na ụtọ nduku
Na salad potato salad e nwere otutu Mayonezi na àkwá. Anyị na-ewepụ àkwá site na uzommeputa ma yikarị salad na abụba Mayonezi. Nsonaazụ: 167 kcal kama 550 na 2 g abụba karịa 46
6 servings
Nkwadebe: minit 20
Oge nri: minit 10
• 3 nnukwu ugbo
• 2 chopped stalks nke celery
• iko abụọ nke pasili dị ọhụrụ
• 3 iko obere abụba Mayonezi
• iko iko mmiri 4 ma ọ bụ ude
• 2 tbsp. l. eji ihe ọṅụṅụ lemon na-atụgharị ọhụrụ
• 2 tsp. Dijon mọstad
• Onu ogugu 6 nke osisi erimeri erimeri
• Nnu na ogwu ohuru
Bee ihe nduku n'ime obere mpekere. Tinye na steeti ma sie nri maka nkeji iri ma ọ bụ ruo mgbe ọ ga-adị nro (tụọ ya mma iji chọpụta). Cool, tinye na nnukwu efere salad. Tinye eyịm, celery na pasili. Whisk na whisk nke Mayonezi, buttermilk (ma ọ bụ ude), ihe ọṅụṅụ lemon na mọstad na-agbanwe agbanwe. Wunye na ngwakọta nduku na itughari otutu ugboro ka agwakota. Nnu na ose nụrụ ụtọ. Iji mezue uto nke salad, ị nwere ike itinye tablespoon marinade pickles na / ma ọ bụ tomato ole na ole (bee ha n'ime halves) n'ime ya. Sụ chilled. Ihe oriri na-edozi nri 1 1 (1 efere): calorie 167, 2 g abụba (10% nke calorie niile), 1 g abụba jupụtara, grabohydrates 35 g, protein 3 g, eriri 5, calcium 77 mg, 1 mg ígwè, 263 mg sodium .
Nri ụtọ bara uru: banana nkewa (kwa na-eje ozi)
Anyị niile na-atọ ụtọ na-eri nri, oseose, obi ụtọ na nri na Italian. Ma nke a abughi ihe ngọpụ iji na-agwa ndị mmadụ ihe ọma! Naanị gbanwee atụmatụ: kama ice ice, tinye yogurt oyi kpọnwụrụ dị ka ihe eji megharịa ọnụ. Wunye rye pancakes na ìhè apụl ihendori, ma fesaa pasta na cheese dị ala.
Hichaa banana ahụ ma belata ya n'ime abụọ halves. Debe na efere, tinye n'elu nke ọ bụla 2 bọọlụ (1/4 iko) nke yogurt a kpụkọrọ akpụkọ - na vanilla na strawberries. Juputa na syrup chocolate syrup na ude mmiri (2 tablespoons). Wụsaa yaekere e ghere eghe (1 tsp) ma chọọ 1 cherry ọhụrụ. Nri oriri bara uru: 295 CAL, 5 g abụba.
Achịcha pesto (maka 16 servings)
Gri 2 cloves nke garlic. Add 2 iko basil ọhụrụ, 34 g tofu, 1/4 iko e ghere eghe cedar, 1/4 cup gramme parmesan grated na 2 tbsp. l. mmanụ olive. Gwakọta ihe na-eme nri tupu ị nweta ude. Oge na nnu na ose. Nwuo, na-amagharị ọtụtụ ugboro, na -echekwa ihe dị ọkụ (ụdị "linvine"): 2 tbsp. l. pesto na 1 iko nke noodles. Nri iri nri 1 akụkụ (2 tablespoons): 50 SCAL, 4 g abụba.
Macaroni salad n'ụzọ ọhụrụ (8 servings)
Nri 340 g nke onyinye (ụdị "mpi") sitere na dummeal. Tinye ha na efere salad, tinye chopped ose ụtọ (1/2 cup) na pasili (1 tablespoon). Whisk na 1/4 iko obere abụba Mayonezi na yogọt, 2 tbsp. l. marinade pickles, 1 tbsp. l. osikapa mmanya mmanya. Na 1/2 tsp. Dijon mọstad. Wunye efere nri, oge na nnu na ose. Nri oriri bara uru 1 akụkụ (1/4 iko): calorie 181, 2 g abụba.