Salad mkpọ choy
- 200 g nke salad ọkụkọ ma ọ bụ letus ọ bụla
- 2 tomato «obi obi»
- 12 shrimps
- 1 yabasị ọbara ọbara
Maka ịkwụsị:
- 4 tbsp. l. citrus mmanya
- 2 tbsp. l. shuga
- 2 cloves nke garlic
- 1 gbado nke ose chili
- 2 tsp. oyiri ihendori
- ọtụtụ sprigs nke coriander
- 10 g nke mgbọrọgwụ ginger
- otu mint sprigs
Nri:
Kwadebe ọdụ ụgbọ elu. Mint na coriander kpochapu, akọrọ, wepụ nnukwu ị ga na iri. Ose itucha, wepu osisi ahụ, bee n'ime obere cubes. Ghaa garlic. Ginger mgbọrọgwụ, ihicha, bee, grate. Gwakọta ihe niile e ji eme ihe, mix, oge na sugar, mmanya na oyiri ihendori. Nnu nchacha ma hichaa nnukwu. Bee yabasị n'ime mgbaaka ahụ, na tomato n'ime mpekere. Nri nke sie ma kpochapu. Dịrị letus, oporo, tomato slices na efere nke peas, n'elu ya na ejiji akwa. Maka otu òkè: 128 kcal, 10 grams protein, 1 g abụba, 20 g nke carbohydrates.
Panini na inine
- 8 iberibe dum ọka ogbe achịcha 2-3 cm ma ọ bụ 2 pita, bee n'ime 4 iberibe
- 4 iko nke obere akwụkwọ nri epina
- 8 mpekere tomato (1 usoro tomato)
- 1 tsp nnu
- 1 tsp. osisi ọhụrụ ọhụrụ
- 4 iko thinly sliced eyịm
- 60 giz cheese
- 2 tsp. basil epupụta
- mmanu mmanu
Nri:
Na-anakọta sandwiches: kesaa ọkara nke akwụkwọ nri dị n'etiti 4 mpekere achịcha ma ọ bụ pita, n'elu na mpekere tomato, nnu dị nro, ose. Tinye yabasị yiri mgbaaka na basil doo. Wee tinye okwu ahụ. Mechie pyramid ndị fọdụrụ halves achịcha. Gbanuo ala ala. Na-agbanye mmanụ na-emegharị mmanụ, na-eji ọkụ eletrik ma ọ bụ na-etinye ya na mpempe akwụkwọ. Nzuzo. Tinye sandwiches n'elu nke roaster na grill na ighe maka nkeji 2-3. N'iji pan frying, kpochaa "lids" nke sandwiches, mgbe ahụ, gị sandwiches maka nkeji 2. Na otu òkè: 315 kcal, 7 g abụba, 50 g carbohydrates, 13 g protein, 8 g fiber.
Salad nke cucumbers na oranges uhie
- 2 oran uhie, peeled na bee na ọkara
- ọkara obere kukumba, thinly sliced
- 1 tbsp. l. mmanụ olive
- 4 iko nke epupụta epupụta nke ọhụrụ Mint
- 4 iko thinly sliced-acha ọbara ọbara yabasị
- 12 na-amị mkpụrụ oliv
- nnu na ose na-atọ ụtọ
Nri:
Bee ihe ọkara nke oroma ahụ n'ime mpekere dị mkpa ma tinye ha na nnukwu efere. Tinye cucumbers. Wụsa mmanụ na oliv na gbakwunye nnu na ose ka o sie ụtọ. Mee ihe niile ma tinye ha n'òkè. Jiri ya na eyịm na mint epupụta, mkpụrụ osisi oliv. Na-eje ozi na tebụl. N'ime otu (4 akụkụ salad): 86 kcal, 5 g abụba (1 g jupụta), 11 g carbohydrates, 1 g protein, 2.5 g eriri, 49 mg calcium, 0,7 mg ígwè, 117 mg sodium.
Herculean-Fruity Parfait
- 4 iko nke flakes
- 4 iko nke yogurt dị ala
- 4 iko chopped hazelnut na sesame mkpụrụ
- 4 iko nke chopped mkpụrụ (apụl, pears) ma ọ bụ tomato
- 1 tsp. mmanụ aṅụ
- 1h. l. koko ntụ ntụ
Nri:
Tinye akwa yogọt, ọka ọṅụṅụ, mkpụrụ osisi na mkpụrụ osisi na nnukwu iko (ị nwere ike ikwughachi ugboro abụọ), n'elu na mmanụ aṅụ na fesaa koko. Jiri akwa spint nke Mint chọọ ya mma. Na otu òkè: calories 126, gram 20 nke abụba, 31 grams nke carbohydrates, gram 10 nke protein, gram 5 nke eriri, 473 mg nke calcium.
Ugu ofe ogwu
- 3/4 iko finely chopped yabasị
- 2 tsp. mmanụ olive
- 2.5 tsp. curry ntụ ntụ
- 4 iko nke ọkụkọ ma ọ bụ akwukwo nri
- 400 g nke ugu
- 2 nduku, bee n'ime cubes
- 4 iko chopped cilantro
- 4 na-apụta
- nnu, ose na-atọ ụtọ
Nri:
Na saucepan, igbapu eyịm maka nkeji 2. Tinye curry ma wepụta oge ọzọ. Tinye efere, ugu na poteto ma weta obụpde. Belata okpomọkụ na esi nri maka minit 10. Na-eje ozi na buns. Na otu òkè: 238 kcal, 40 g nke carbohydrates, 5 g abụba, 9.5 g nke ndị na-edozi, 6 g nke eriri.
Salad na Japanese noodles noodle
- 225 grams nke udon ma ọ bụ soba noodles
- 2 tsp. mkpụrụ osisi sesame
- 2 cloves garlic, chopped finely chopped
- 1t.l. ginger
- 1 tbsp. l. mmanụ olive
- 1 pasent (450 g) nke na-acha oyi kpọnwụrụ: ụtọ peas, carrots, eyịm na mushrooms (nzube ka ha meworo tupu isi nri)
- 2 tsp. soy sauce-salted-salted
- 3 iko nke eghe soy mkpụrụ
Nri:
Tinye nnoo na mmiri esi esi na esi nri ruo minit 8 ruo mgbe esiri ya. Na pan frying, kpoo mmanu, tinye galik na ginger na ya. Gaa maka otu nkeji. Tinye ihe oriri akwukwo nri ma nyefee nkeji 2. Gwakọta akwukwo na noodles, tinye soy sauce. Wụsaa na soy nut. Na otu òkè: 343 kcal, 7.8 g abụba, 54 g nke carbohydrates, 17 g nke protein, 7 g nke eriri.
A na-akwọ ọka
- 600 g na-esi na beef beef
- 4 iko finely chopped ọhụrụ rosemary ma ọ bụ 1 tsp. akpọnwụ
- 1 tbsp. l. finely chopped ọhụrụ marjoram ma ọ bụ 1 tsp. akpọnwụ
- 1 tbsp. l. nke a na-egbuchasịcha oregano ma ọ bụ 1h. l. akpọnwụ
- 3 cloves nke garlic
- 1.5 tsp. paprika
- 1 tsp. ose na-acha uhie uhie
- Ọ bụrụ na. l. mmanụ olive
Nri:
Beechapụ oke abụba sitere n'anụ ahụ ma belata steak site n'akụkụ abụọ ya na mma dị nkọ n'akụkụ abụọ. Na obere efere, jikọta ihe niile herbs, nnu, ose ma gbanye garlic. Ghichaa anụ ahụ na ngwakọta nke mkpịsị osisi dịka n'akụkụ abụọ. Tinye ya na efere, kpuchie ya na ihe nkiri ma mee ya na friji maka awa. Ọ bụrụ na ị na-agba na ọkụ ọkụ, chere ruo mgbe icheku ọkụ na-ere ọkụ ruo minit 20-25, ma ọ bụrụ na eletriki - kpoo ya na okpomọkụ. Tinye anụ ahụ na imi na ighe na n'akụkụ abụọ ruo mgbe o siri ike. Mgbe ahụ, tinye otu nkụ ma hapụ jụụ maka ihe dị ka nkeji. Kpochapu ma jiri salad rie ya. Na otu òkè: 179 kcal, 11 grams abụba, 1 g nke carbohydrates, 19 g protein, 0 g fiber.