Ewi osi ohia na cranberries
Maka ọrụ 2:
1) iko atọ nke osikapa osikapa
2) 1 tsp. mmanụ olive
3) 4 iko nke carrots
4) 4 iko chopped celery
5) 1 garlic nke garlic
6) 2 tsp. akpọnwụ thyme
7) 4 iko nke mịrị amị cranberries
8) 1 cup broth broth without salt
Nri:
Na-asa osikapa n'okpuru mmiri mmiri oyi ma debe efere ahụ. Mgbe ahụ, dozie mmanụ oliv ahụ n'ime mmiri dị omimi. Gbakwunye eyịm, carrots, celery na galik na gafere ruo mgbe akwụkwọ nri dị nro (5-7 nkeji). Tinye thym, nke a mịrị amị cranberries ma wụsa akwụkwọ nri na efere. Tinye osikapa na ha ma kpoo obere okpomọkụ maka ihe dị ka minit 30. Na otu òkè (1.5 iko osikapa): 465 kcal, 34 g protein, 9 g abụba, 57 carbohydrates, 5 g nke eriri, 55 mg nke calcium.
Egg Frittata na Erimeri ihe
1) àkwá 8
2) 1.5 tsp. bọta
3) 1 zucini, bee ogologo na chopped
4) 1 shredded yabasị
5) 1 ihe na-eme ka ọ na-eri nri
6) 170 g nke ogwu peeled
7) iko 2 tomato
8) 1 ụyọkọ pasili
9) tuo nke paprika
10) nnu, ose na-atọ ụtọ
Nri:
Kpochapu oven na 180C. Ghichaa ngaji nke bọta na frying pan nke kwesiri ka eji ya. Kụọ nsen na nnukwu efere na ndụdụ. Tinye ha zucchini, yabasị, curry. Wunye ngwakọta a n'ime pan nke frying, n'elu na tomato, pasili, ogwu. Wụsaa paprika. Nri n'ime oven maka nkeji iri na abụọ, ma ọ bụ ruo mgbe ngwakọta akwa dị okpukpu abụọ. Site n'elu gbazee ihe fọdụrụ nke butter, fesaa na nnu na ose. Beecha frittata n'ime 4 mpekere ma jee ozi ọkụ. Na otu òkè: 283 kcal, 33 g nke ndị na-edozi, 13 g abụba, 8 g nke carbohydrates, 2 g nke eriri.
Salad salad
1) 3 nnukwu àkwá
2) 1 chopped celery mgbọrọgwụ
3) 1 tbsp. l. osi pasili
4) 1h. l. Dijon mọstad
5) 1 tbsp. l. mkpụrụ osisi almọnd
6) 1 tuo nke ogwu na-acha odo odo
7) ihe dị mkpa
Nri:
Tinye nsen na saucepan, wukwasi ha na mmiri, wetara obụpde ma sie maka nkeji 8 n'elu ihe ọkụkụ. Nri nsen ma dị jụụ. Wepụ yolks abụọ ahụ. Achịcha zuru ezu na squirrel abụọ dị na efere. Dicha ha na ndụdụ. Add celery, pasili, mọstad, okooko osisi almond, ose ma juputa ya. Na-efe na efere ma ọ bụ, ọ bụrụ na achọrọ, kechie na lavash.
Gaspacho
1) 500 g nke tomato tozuru oke
2) 1.5 iko nke chopped cucumber
3) 2 iko nke chopped acha uhie uhie ose
4) 2 iko nke pasili epupụta
5) 1 tsp. cumin
6) 1 tsp. nnu
7) 1h. l. mmanya mmanya
8) 1 tsp. mmanụ aṅụ
9) 2 tsp. ihe ọṅụṅụ lemon
10) 1 tbsp. l. mmanụ olive
11) ose cranne ka o rie
Nri:
Wepụ isi nke tomato ma bee ha n'ime nnukwu iberibe. Ghaa tomato na ihe ndị ọzọ (ma e wezụga ose cayenne) n'ime bọta ma ọ bụ jikọta ma tie aka ruo mgbe ị ga-eji ire ụtọ. Wunye efere ma, ọ bụrụ na ọ dị mkpa, tinye ose cayenne. N'ime otu (1 cup): 71 kcal, 4 g protein, 4 g abụba (ihe dịka 1 g), 9 g carbohydrates, 2 g eriri, calcium 31 mg.
Ọkụkọ na-ejikọta mkpụrụ osisi sesame
1) 1 tsp. ọkụ soy Mayonezi
2) 1 tsp. Dijon mọstad
3) 4 tsp. turmeric
4) 4 tsp. nke mmiri
5) 4 iberibe anụ ọkụkọ 120 grams na-enweghị akpụkpọ anụ (nke ọ bụla n'ime osisi 4)
6) 4 tbsp. l. mkpụrụ osisi sesame ojii na ọcha
Maka ihendori:
1) iko 4 nke peanut butter
2) iko mmiri 4
3) 2 tsp. ihe ọṅụṅụ lime
4) 1 tbsp. l. soy ihendori
5) 2 tsp. uda mmiri
6) 2 tsp. akwukwo ahihia
7) 2 tsp. ginger
8) 2 tsp. ose na-ekpo ọkụ
9) 2 tsp. galik garlic
Nri:
Kwadebe marinade: n'ime obere efere, jikọta soy sauce, mọstad, mmiri na turmeric. Tinye mpempe ọkụkọ na ngwakọta ma hapụ otu awa. Mgbe oge ahụ gasịrị, wepụ ọkụkọ ahụ, kpochapụ ya ma gwuo ya na mkpụrụ sameame. Kpoo oven ruo 180C. Tinye ọkụkọ na tray na-esi nri na iri maka 12-15 nkeji. Kwadebe ihe oriri: gbakọọ ihe niile na-emepụta ihe na mmanụ aṅụ. Wunye ọkụkọ. Na otu òkè: 191 kcal, 26 g protein, 10 g abụba, 4 g nke carbohydrates, 30 mg calcium.
Osisi meringues na almọnd
1) iko 2 nke almọnd a ṅara n'ọkụ
2) 2 iko nke powdered shuga
3) 1 tsp. ntụ ọka
4) 1 egg ọcha
5) a tuo nke nnu
6) 3 tbsp. l. sugar granulated
7) bee halves nke oroma
8) 4 tsp. oroma wepu
9) 3 iko nke apricots mkpọ na enwere ọdịnaya shuga
Nri:
Kpoo oven na 150C. Debe mpempe akwụkwọ na nchara ọka. Tinye mkpụrụ, powdered sugar na ntụ ọka na blender ma ọ bụ ikpokọta na iri ka akụ ghọọ powdered (ihe dị ka 15-30 sekọnd). Na nnukwu efere, hichaa ọcha ndị ọcha na onye na-agwakọta ya, gbakwunye nnu ma nọgide na-ama jijiji ruo mgbe o buru ibu. Mgbe ahụ gbakwunye shuga ma nọgide na-eti aka ọzọ, jiri nwayọọ nwayọọ na-agbakwunye ngwakọta nke shuga na mkpụrụ osisi, tinyere mmanụ peel na wepụ. Kpoo uka na steeti ebe o nwere ike imalite meringue. Doo meringue (bọọlụ nke 2,5 cm) n'elu ihe na-esi nri na ime ihe na oven na nkezi okpomọkụ nke minit 25. Mgbe ahụ, bulie okpomọkụ na elu ma mee ka onye ọzọ gaa. Wepu ya na oven na refrigerate. Merengi nwere ike ịchekwa ya n'ime akpa ikuku maka izu 1. Were otu apricot mkpọ, tinye ya n'akụkụ nke otu meringue ma pịa akụkụ akụkụ nke ọzọ. Achịcha ahụ dị njikere - i nwere ike ije ozi na tebụl. Na otu ibe: 55 kcal, 1 g protein, 2 g abụba, 7 g nke carbohydrates, 1 g nke eriri, 12 mg nke calcium, ihe na-erughị 1 mg ígwè, 13 mg nke sodium. Anyị na-enwe obi ụtọ maka nri anyị na-atọ ụtọ maka okpokoro nri ahụ, anyị na-atụ anya na ha ga-abịa na mmasị gị.
Ezi agụụ!