Chicken na mustard-basil ihendori
4 servings
Nkwadebe: minit 7
Nkwadebe site na ndenye ọgwụ: minit 13
2 tbsp. spoons nke ntụ ọka; 1/4 nke spoonful nke nnu; 1/4 tsp freshly ground pepper; 4 obere anụ ọkụkọ na-enweghị akpụkpọ na ọkpụkpụ (ihe dị ka 450 g); 1 - 1 iko nke na-enweghị anụ ọkụkọ; 1/4 iko mmanya ọcha; 1 tbsp. mkpụrụ osisi mọstad; 2 tbsp. ngaji mmanụ olive; 2 tbsp. spoons chopped yabasị; 2 tbsp. spoons nke chopped basil; 4 mpekere nke achịcha a mịrị amị.
Gwakọta ntụ ọka, nnu na ose n'otu nnukwu efere. Mee ka brisket tinye aka na ngwakọta a; Akwụsịla ntụ ọka ọ bụla fọdụrụnụ. Na nnukwu efere, gbanye 1 iko efere, mmanya na mọstad; ewepụta. Preheat 1 tbsp. Nri mmanụ na nnukwu ite frying n'elu oké okpomọkụ (mmanụ ekwesịghị ịmalite ịṅụ sịga). Tinye anụ ahụ na frying pan, belata ọkụ na ọkara na ighe ruo mgbe ọlaedo maka minit 2 n'akụkụ ọ bụla. Tinye anụ ahụ na efere. Wunye mmanụ ahụ fọdụrụ na mmanụ. Doo shallots na igwu ihe dika okpukpu iri ato - rue mgbe oboko di aja aja. Gbakwunye ntụ ọka ahụ, gbakọta ma sie nri maka sekọnd 30 ọzọ. Wunye na ngwakọta mmanya ma wetara ihe oriri na obụpde n'elu oké okpomọkụ. Tinye anụ ahụ na pan frying ma wụsa ya n'ime mmiri. Belata okpomọkụ na-ajụ, kpuchie na simmer maka nkeji abụọ na n'akụkụ ọ bụla - ruo mgbe esire ya ọkụkọ. Ọ bụrụ na ihe oriri ahụ dị oke oke, gbanye ya na nkeji anọ nke otu iko nke efere. Tinye Basil. Dina n'elu efere 4 wee jee ozi dị ka achọrọ ya na achịcha Italian. Ihe oriri na-edozi ahụ na-arụ ọrụ (1 ara, 1/4 cup ihendori): 223 kcal, 8 g abụba (34% kcal), 1 g abụba jupụtara, 5 g glubohydrates, 28 g protein, 1 g fiber, 24 mg calcium, 1 mg ígwè, 442 mg sodium. Rasstolkite basil nke fọduru ka obosara ya di iche iche, na agbakwunye obere mmiri, ma kpochapu onwe ya maka otutu. Tinye cubes nke basil a na-ekpo ekwo na soups na sauces.
Efere ọka
Ekele na-egbuke egbuke, mmiri ara ehi na mmiri Cheddar, nke na-eme ka cheese macaroni bụ ebe dị mma nke calcium, na-enye gị ihe fọrọ nke nta ka ọ bụrụ ọkara nke nkwekọrịta kwa ụbọchị.
4 servings
Nkwadebe: 10-15 nkeji
Nkwadebe site na ndenye ọgwụ: 20-25 nkeji
340 grams nke pasta iche iche "Rozhki"; 1/3 iko ude uto na belata abuba abuba; 1 nwere ike (420 g) nke tomato mkpọ, bee n'ime cubes (na-enweghị ihe ọṅụṅụ); 1 nwere ike (360 ml) nke mmiri ara ehi na-adịghị abụ abụba ma ọ bụ 1 1 liter nke mmiri ara ehi; 115 g (1 iko) nke chopped cheese non cats "Cheddar"; 2 teaspoons nke Dijon mọstad; 1/2 tsp n'ala nwa ose; 1/8 tsp nke ala nutmeg; 2 tbsp. spoons nke breadcrumbs; 2 tbsp. Nri nke grated cheese "Parmesan".
Kpochapu oven ruo 175 Celsius. Nri pasta dika ntuziaka na ngwugwu. Dicha mmiri, na-etinye ihe dị ka 1/3 iko mmiri, ma nyefe ya na pasta n'ime nnukwu nnukwu efere. Mgbe pasta ahụ ka na-ekpo ọkụ, gbakwunye ude mmiri, mmiri si pasta na tomato. Tinye ya. Kpoo mmiri ara ehi na ihe na-agbapụta ihe na-agbanye n'ọkụ ruo mgbe ọ ga-amalite ịmalite ntakịrị n'elu ọnụ. Tinye cheese, mọstad, ose na nutmeg ma jiri nwayọọ nwayọọ na-ebido, edemede mgbe niile, ruo mgbe chiiz na-agbaze. Tinye nchịkọta cheese na pasta ma tinye ya n'ime ya (ihe ngwakọta nke na-esi na ya pụta bụ mmiri mmiri, ma ọ ga-agbanye ọkụ). Na-eri nri nri na "Parmesan" ma fesaa ya na ngwakọta. Acha, na-enweghị ihe mkpuchi, maka minit 20-25 - rue mgbe e ji kpuchie efere na-acha odo odo. Ihe oriri na-edozi ahụ na-arụ ọrụ (2 iko): 484 kcal, 7 g abụba (12% kcal), 3 g abụba jupụtara, 79 g carbohydrates, 28 g protein, 4 g fiber, 466 mg calcium, 3 mg iron, 464 mg sodium.
Casserole na toki na okpukpu kporo
Na-agbanwe beef n'ala na ara ohia, ị "egbutu" efere a maka 100 calories.
4 servings
Nkwadebe: minit 15
Nkwadebe site na ndenye ọgwụ: minit 15
4 teaspoons mmanụ oliv; 1/2 iko chopped yabasị; 2 carrots; 2 chopped celery stalks; 2 squeezed garlic cloves; 450 g mịkpọ anụ sitere na arama turkey; 1 teaspoon nke Fikiere thyme; 1 ore nke a na-amị mkpụrụ; 1/4 tsp ground black ose; 1 ite (800 g) tomato; 3 nnukwu ma ọ bụ 4 ọkara poteto (banyere 450 g), peeled na bee n'ime iberibe 5 cm ke nha; 1/4 iko obere ude uto; 2 tbsp. spoons nke mmiri ara ehi mmiri ara ehi; 2 chopped green onions.
Kpochapu oven na 200 Celsius. Na nnukwu ite frying, okpukpo 2 teaspoons nke butter na mmiri ọkụ (ma ọ bụrụ na ị nweghị frying pan nke ọ dịkarịa ala 30 cm, jiri nnukwu saucepan nke ihe niile na-arụ ọrụ kwesịrị ekwesị). Gbakwunye eyịm, carrots, celery na garlic na ighe maka nkeji 3 - ruo mgbe akwụkwọ nri dị nro. Debe akwụkwọ nri ndị ahụ na frying pan ma wepụ ya. N'otu pan ahụ, kpoo ihe fọdụrụ 2 teaspoons nke mmanụ n'elu okpomọkụ. Tinye na toki ma ghee ruo mgbe aja aja aja, na-ewepu ihe mgbochi n'oge frying, maka minit 3-5. Tinye thyme, oregano na ose na mix ọma. Gbakwunye akwụkwọ nri na tomato na frying pan ma weta obụpde. Belata okpomọkụ ma kpoo obere okpomọkụ maka nkeji ise - rue mgbe mmiri mmiri ga-ekpochapu na ihendori na-ebuwanye ibu. Ka ọ dịgodị, tinye poteto na nnukwu saucepan ma wụsa ya na mmiri. Debe anụ ahụ na ọkụ dị ọkụ ma wetara ya obụpde. Esi nri maka nkeji asatọ ruo mgbe poteto na-adụ (ị nwere ike ikpebi site na iji mkpịsị aka mechie ya). Dicha mmiri ma gwerie poteto na saucepan ruo mgbe puree, na-etinye ude ma na mmiri ara ehi. Oge na ose oji na-atọ ụtọ. Gbakwunye eyịm eyịm na agwakọta (poteto na-eme ka mmiri dị ntakịrị mmiri mmiri ka o wee nwee ike idozi ya ngwa ngwa, ma ọ bụrụ na poteto ndị na-eme ka mmiri ghara ịba mmiri, tinye obere mmiri ara ehi). Gbanye anụ ahụ na mmiri na-ekpo ọkụ na dayameta nke ihe dị ka 23 cm ma ọ bụ ihe na-emighị emeri. Gbasaa kpuchie n'elu ya na ngaji na toki ma mee ka ihe ntanye na-eme ka ọ dị mma. Na-etinye eriri na nkedo azu (ọ bụrụ na akụkụ ahụ mashed) na akpọọ nkụ maka minit 12 ruo 15, maọbụ ruo mgbe poteto na-ekpuchi ntụpọ na-acha odo odo na nchara. Ihe oriri na-edozi ahụ na-arụ ọrụ: 370 kcal, 8 g abụba (19% kcal), 2 g abụba jupụtara, 47 g glubohydrates, 33 g protein, 7 g fiber, calcium calcium 297, 6 mg iron, 426 mg sodium.
Ọkụ na-acha ọkụkọ na yabasị dum dum
Nri a na njupụta dị ka stew; na-etinye salad green, ị ga-enweta nri abalị ma ọ bụ nri abalị.
4 ọnọdụ
Nkwadebe: 5-10 nkeji
Nkwadebe site na ndenye ọgwụ: minit 18-22
2 teaspoons mmanụ olive ma ọ bụ mmanụ ndị ọzọ na-esi nri; 1/2 iko chopped yabasị; 1 ata ose bell; 1 iko chopped carrots; 2 cloves nke galik extruded; 450 g nke anụ ọkụkọ na-enweghị akpụkpọ na ọkpụkpụ, bee n'ime iberibe 2.5 cm n'ogo; 2 n'ọnụ mmiri doo; 1 teaspoon nke Fikiere thyme; 1/4 tsp ground black ose; 1/4 tsp nke sage ala, iko mmiri 4 a na-akpọghị ọkụ; 1 iko nke peas green green; 2 tbsp. spoons chopped pasili ọhụrụ
Dumplings
1 iko ntụ ọka; 1 teaspoon nke ntụ ntụ; 1 tbsp. otu ngaji nke butter butter; 1/2 iko mmiri ara ehi dị ala; 2 tbsp. spoons chopped eyịm.
Na akwa akwa nke nwere nnukwu mkpuchi, kpoo mmanụ na-ekpo ọkụ. Tinye eyịm, paprika, carrots na garlic na ighe maka nkeji 2. Tinye anụ ara ọkụ na ighe maka nkeji ise - rue mgbe ha ga-ekpuchi eriri na-acha aja aja n'akụkụ niile. Add bay leaf, thyme, ose na sage na mix ọma. Gbakwunye efere ọkụkọ ma wetara ya obụpde. Belata okpomọkụ na ọkara na esi nri maka nkeji ise. Ka ọ dịgodị, na nnukwu efere, jikọta ntụ ọka na ntụ ntụ. Jiri ndụdụ, jikọta ntụ ọka na bọta iji mee ka ngwakọta ahụ wepụ. Tinye mmiri ara ehi ma kpoo ka agwakota ya nke ọma. Tinye yabasị na mix. Tinye peas na ofe ma weghachi obụp. Jiri nnukwu okpokoro, tinye nsị 8 dumplings n'ụdị bọọlụ. Kpuchie ma gbanye obere okpomọkụ maka 8-10 nkeji n'okpuru mkpuchi, ruo mgbe a na-esi nri ma na-ehicha (dum). Wepu ihe ofe na oku ma wepu akwukwo laurel. Nri ofe na dumplings na efere ma fesaa ya na pasili ohuru. Ihe oriri na-edozi ahụ na-arụ ọrụ (1 cup ofe, 2 dumplings): 346 kcal, 8 g abụba (21% kcal), 3 g abụba jupụtara, 39 g carbohydrates, 28 g protein, 5 g eriri, 185 mg calcium, 4 mg ígwè, 690 mg sodium.
Achịkọ ahịhịa na garlic
Gwakọta iko 4 nke ọkụkọ ọkụkọ na gal garlic, 2 iko chopped sie anụ ọkụkọ na 1 iko nke ihe ọ bụla zoro ezo nke akwụkwọ nri oyi; esi nri maka obere okpomọkụ maka minit 10. Ghichaa na pasili pasili. Ọrụ: 4. Na otu ọrụ: 104 kcal, 2 g abụba.
Pizza na pesto na akwukwo nri
Nyefee 450 g nke chilled (ma ọ bụ thawed) Pizza mgwakota agwa n'ime 40 cm dayameta achicha na-etinye ya na mpempe akwụkwọ mmiri; tinye na mgwakota agwa 1/3 iko nke mechara pesto sauce si basil ma gbasaa n'elu ala dum; n'elu ya na 280 g nke okpukpu ala nke akọrọ na nke ahihia na chopped 1/2 cup chopped Mozzarella cheese of medium fat content. Acha na 230 C maka 8-10 nkeji ruo mgbe chiiz gbazere na n'akụkụ ọnụ nke pizza. Ọrụ: 4. Na otu ọrụ: 473 kcal, 16 g abụba.