Ngwakọta chaick na-acha ọcha kabeeji
Nkwadebe: minit 15
Nkwadebe: minit 30
• 450 g nke epupụta ọcha, bee n'ime obere mkpa;
• 4 teaspoons mmanụ olive;
• 450 g nke sausages anụ ọkụkọ;
• 1 ọkara bọtịnụ, peeled na sliced n'ime ihe dị mkpa;
• 1/2 iko broth a na-akpọghị ọkụ;
• 2 cloves nke galik extruded;
• 1/4 tsp nke flakes "dried" Chile ";
• 2 teaspoons nke finely grated lemon zest;
• 1h. otu spoonful nke ihe ọṅụṅụ lemon;
• 1/4 tsp nke nnu.
Sie 2 iko mmiri na nnukwu pan frying. Gbakwunye kabeeji ahụ, kpuchie ma sie nri dị ọkụ maka minit 10. Dicha mmiri ma wepụ ya. N'okpuru nnukwu frying nke na-abụghị osisi, ọkụ 2 teaspoons nke mmanụ na-ekpo ọkụ. Tinye sausages na eyịm, ighe maka minit 8. Nyefee sausages na efere. Na otu efere frying wunye efere, tinye garlic na flakes nke "Chile". Mee ka ọkụ na-adịghị ike, wee gbakwunye kabeeji ahụ. Kuki, edemede mgbe ụfọdụ, maka ihe dịka minit 10. Tinye sausages, kpuchie ma nọgide na-esi nri maka minit 2 ọzọ. Gbanyụọ ọkụ ma tinye, edemede, 2 teaspoons nke grated zest, 1 teaspoon nke lemon ihe ọṅụṅụ, nnu na ndị fọdụrụ 2 teaspoons nke mmanụ.
Ihe oriri na-edozi otu akụkụ nke efere (1 soseji na 1/4 ihendori si kabeeji):
• 46% abụba (13.5 g, 3,8 g abụba jupụtara)
• 20% carbohydrates (12.8 g)
• 34% nke ndị na-edozi (22.3 g)
• 1.9 grams nke eriri
• 227 mg nke calcium
• 3,7 mg ígwè
• 980 mg sodium.
Egwuregwu ememe
Nkwadebe: minit 20
Oge nri: 45 nkeji
• Akwukwo nri maka frying;
• 340 grams nke noodles esiri ya n'azụ egg yolks;
• 2 peeled na diced apple nke size size;
• 1 nke mkpọ cranberries (450 g);
• 1 nke nchịkọta painiapị mkpọ (570 g);
• 3 tbsp. spoons nke unsweetened apụl foo;
• 1 tsp ala pawuda;
• 1/4 tsp oji oji;
• 5 ọcha ndị ọcha na-atụba n'ime ụfụfụ;
• 1/3 iko shuga;
• 1/3 iko shuga aja aja;
• 1/3 iko walnuts
Ejicha ọka na 175C Griiz na mpempe mmiri na ntan 23x30 cm na mmanụ ma wepụ ya. Kwuo ihe nkiri dika ntuziaka na ngwugwu; igbapu wee pụọ. Na nnukwu nnukwu efere, jikọta mkpụrụ, apụl, ngwa nri, akwa ọcha na shuga. Nke nta nke nta, na obere akụkụ, tinye ihe nkedo sie, nke mere na ngwakọta zuru oke. Wunye iko n'ime akwukwo nri a kwadebere ya ma fesa ya na aja na aja. Richaa nkeji iri anọ na ise ruo mgbe ị na-ebugo elu. Kpoo maka minit 10 tupu igbutu. A na-enwe ike ikpo ọkụ na oyi.
Nri oriri bara uru nke otu òkè nke efere (1/12 n'arọ):
• 78% carbohydrates (43 g)
• protein protein 11% (6 g)
• eriri 45 grams
• 14 mg calcium
• 44 mg sodium.
Efere ndị Juu omenala kugel - bụ ihe ụtọ zuru oke maka ezumike oge ezumike, n'ihi na a pụrụ esi ya ya.
Chicken na tangerines
Nkwadebe: minit 10
Nkwadebe: minit 15
• 2 teaspoons mmanụ sesame;
• 450 g nke anụ ọkụkọ na-enweghị akpụkpọ na ọkpụkpụ, bee n'ime iberibe 2.5 cm;
• teaspoons 1/4 nke nnu;
• 1/4 tsp nke oji oji;
• iko abụọ nke tankị ọhụrụ na-enweghị mkpụrụ ma ọ bụ iko 2 (300 g) nke tankị ndị nwere ike (na-enweghị ihe ọṅụṅụ);
• 1 paprika acha uhie uhie, bee n'ime cubes;
• 1 tbsp. a na-esi nri dị iche iche "Peking";
• 2 iko nke osikapa agba aja aja;
• 1/4 cup chopped green onions.
Na nnukwu ite frying, mmanụ ọkụ na-ekpo ọkụ. Tinye ọkụkọ na ighe maka minit 3 - ruo mgbe aja aja aja. Tinye nnu na ose oji ma kpoo ya. Gbakwunye iberibe oroma, paprika na "Peking" ihendori ma weta obụpia. Belata okpomọkụ ka ọ dị ala, kpuchie na simmer maka nkeji iri, ruo mgbe a ghechara anụ ahụ kpamkpam, ihe oriri ahụ agaghị adị na ya, ndị omekome agaghịkwa agbawa. Ka ọ dị ugbu a, na ihe ọkara saucepan, obụpde 2 iko mmiri. Tinye osikapa, gbanye ọkụ ọkụ, kpuchie na esi nri maka minit 10, ya bụ, ruo mgbe mmiri niile na-etinye. Wepu ọkụkọ na oranges site na ọkụ ma jikọta ya na akwụkwọ ndụ akwụkwọ ndụ. Jere ozi site n'ịgbasa osikapa.
Ihe oriri na-edozi otu akụkụ nke efere (200 g nke ọkụkọ na tankị na ihendori na 1/2 iko osikapa):
• 15% abụba (gram 7, 1 g abụba)
• 54% carbohydrates (57 g)
• 31% nke ndị na-edozi (33 g)
• eriri 4 nke eriri
• 21 mg calcium
• 2 mg ígwè
• 168 mg sodium.
N'ime oge oyi, mkpụrụ nke na-egbuke egbuke na agba ụlọ dị iche iche dịka ihe ọhụrụ. Mandarins, dị na January niile, dị nnọọ ka obere oranges, mana mandarins dị acidic na-enwekarị nnukwu olulu. Enwere ike ịkụnye ụlọnga na-adị mfe n'etiti onwe ha, n'ihi ya, ọ dị mfe ịnwụ ma rie nri na njem, na iji tankị na-esi nri - ọbụna dị mfe. Ọ bụrụ na ịnweghị ike ịzụta ụrọ nri ọhụrụ, ị nwere ike dochie ha na mkpọ, wepụ syrup. Tinye mkpụrụ osisi a na-egbuke egbuke na menu ihe oyi gị, na-eji uzommeputa anyị.
Salad Sicilian
Nkwadebe: minit 15
• 4 iko nke oranges a kpochapụrụ nke Clementine dịgasị iche iche;
• 1/2 obere kukumba, sliced n'ime mpekere dị mkpa;
• 1 tbsp. a na-esi ísì ụtọ nke mmanụ olive ọzọ-nwa agbọghọ na-amaghị nwoke;
• nnu na obere ose oji ose;
• 1/4 iko dị fere fere sliced.
• 1/4 iko na-agbawa akwụkwọ mint ọhụrụ;
• 12 mkpụrụ oliv na-abụba abụba na-aba n'ime akụkụ anọ
Bee ihe nkedo nke oranges n'ime mpekere di nkpa ma tinye ha n'ime nnukwu efere tinyere kukumba. Wụsa mmanụ na oge na nnu na ose iji detụ ire. Mee nwayọọ nwayọọ. Tinye nri na-eri nri. Wụsa eyịm, mint na olive. Iji detụ ihe niile e ji esi nri, jụọ ọrụ salad ugbu a ozugbo, mana na nkeji ole na ole mgbe e risịrị nri.
Nutrition uru kwa na-eje ozi:
• 48% abụba (5 grams, 1 g abụba)
• 47.5% carbohydrates (11 g)
• protein 4.5% (1 g) »2.5 g eriri
• 49 mg nke calcium
• 0,7 mg ígwè
• 117 mg sodium.
N'oge a, chee banyere oranges ndị gbakwunyere ìhè anyanwụ na ụtụtụ nri na efere gị na salad! Site na mmanye ọ bụla ị ga-enweta vitamin C, nke na-eme ka ọrụ nke usoro ahụ ji alụso ọrịa ọgụ dịkwuo mma, na-agba ọsọ usoro ọgwụgwọ ahụ ma na-enyere ahụ aka na-agbanye ígwè. Ha dịkwa potassium, nke na-achịkwa ọbara mgbali, ma nye gị folic acid-vitamin B - maka obi ike. Ụdị kachasị ewu ewu bụ Clementine, ma ọ bụ "Cibi" (si na English navel - "otu"), nke nwere aha ya n'ihi na akụkụ ya dị elu dịka okpukpu mkpọtụ. Osisi a dị mfe dị ọcha; ọ na-eji ihe jikọrọ njikọta nke uto ma na-atọ ụtọ. N'ihe nhazi a dị mfe maka salad Mediterranean dị iche iche, oranges rụrụ na mkpụrụ oliv. Biko rịba ama na salad a na-enweta ezigbo uto mgbe a na-eji oliv eme ihe na-enweghị agbakwunye abụba.
Egwu na-acha ya na mkpụrụ osisi amị na avocado
Nkwadebe: minit 10
Nkwadebe: minit 10
• 2 mkpụrụ osisi na-acha ọcha ma ọ bụ mkpụrụ osisi pink;
• 1 iko nke nna nna na wheat wheat;
• 2 teaspoons mmanụ olive;
• 2 chopped green bulbs;
• 1 clove garlic;
• 1h. otu ngaji nke cumin ala;
• 450 g nke buru ibu (nke dị ọhụrụ ma ọ bụ oyi), kpochapụrụ n'ime na n'èzí;
• 1/4 cup chopped fresh cilantro;
• 2 tbsp. spoons nke ọhụrụ lime ihe ọṅụṅụ;
• teaspoons 1/4 nke nnu;
• 1 ọka uzo zuru oke, peeled na sliced n'ime mpekere;
• 1/4 teaspoon nke ose oji.
Ghaa mkpụrụ osisi mkpụrụ osisi, ma jiri mma na-egbu ya, belata ya na mpekere, wepụ nke ọcha nke bee. Tinye ya. Obụpde 1% nke otu iko mmiri na ọkara saucepan. Tinye nwa nwanne nne, kpuchie ma wepụ ya na okpomọkụ. Kwe ka ị kwụrụ maka nkeji ise - ruo mgbe mmiri na-etinye ya. Ka ọ dịgodị, na nnukwu pan frying, kpoo mmanụ na-ekpo ọkụ ọkụ. Tinye akwụkwọ ndụ akwụkwọ ndụ yabasị na garlic na ighe maka 1 nkeji. Oge na cumin na esi nri maka nkeji 1 (ruo mgbe ọdịdị nke ekpomeekpo osere). Gbakwunye prawns na esi nri maka nkeji 3, na-emegharị ugboro ugboro ruo mgbe ogwu na-achacha achacha ma na-acha ọcha. Tinye mkpụrụ osisi mkpụrụ osisi, coriander, ihe ọṅụṅụ na-egbu egbu, nnu na ose. Gbasaa nwa nwanne nna na efere, n'elu ya na akwukwo ogwu na ichota ya na mpekere ube oyibo.
Nutrition value per serving (1 iko ogwu ngwakọta, 1/2 cup couscous na 1/4 ube oyibo):
• 24% abụba (12 g, 1.7 g abụba jupụtara)
• 52% carbohydrates (58 g)
• protein 24% (27 g)
• 11 g eriri
• 89 mg calcium
• 5 mg ígwè
• 345 mg sodium.
Ikekwe ị hụrụ ụdị mkpụrụ osisi abụọ - "ọcha" (n'ezie inwe anụ ahụ na-acha ọcha) na "pink" (na anụ uhie) n'oge nke afọ. Ụdị abụọ ahụ dị ụtọ, na-atọ ụtọ na tọrọ ụtọ. (Na-ahọrọ arọ dị arọ, mkpụrụ osisi vaịn siri ike na akpụkpọ anụ dị ọcha ma zere ndị nwere akpụkpọ anụ na-egbuke egbuke.) Bonus: na otu mkpụrụ osisi vaịn, nanị calorie 74 na 91 milligrams nke vitamin C. Ọbụlagodi na ị nweghị mmasị mkpụrụ osisi, ị ga-amasị efere a, nke na-eji ihe onwunwe ha jikọta n'ụzọ zuru oke na avocados, shrimps na shellfish (mkpụrụ osisi vaịn dịkwa mma maka anụ ọkụkọ, tuna na salmon).