Chowder na ọkụkọ na egwe akwụkwọ nri
• 1 tbsp. ọka wit
• 1 tsp. akpọnwụ thyme
• 4 tsp. obere ose oji
• 4 tsp. acha uhie uhie
• 1 tsp. mmanụ olive
• 450 grams nke anụ ọkụkọ na-enweghị akpụkpọ, bee n'ime iberibe 5 cm
• 1 iko chopped yabasị
• iko iko 2
• 2 chopped celery
• 1 tonip chopped
• 4 okpukpu ala
• 1 pasent (400 g) puree nke ọhụrụ tomato
• 800 ml nke okwute ọkụkọ dị njikere
• 1 tsp. Dijon mọstad
• 1 iko nke agwa agwa
• iko mmiri atọ nke pasili
• 4 ndị na-eto eto
Nri:
Na obere efere, jikọta ntụ ọka, thyme, nwa na ose uhie ma wepụ ya. Na nnukwu saucepan wụsara mmanụ na okpomọkụ na ọkara okpomọkụ. Tinye akukpo ara ehi na eyịm n'ebe ahụ wee gafee 2 nkeji. Add a ngwakọta nke ntụ ọka, thyme na ose, mix. Mgbe ahụ gbakwunye, edemede, carrots, celery, turnips, poteto, tomato puree, efere na mọstad. Sie ya. Esi nri maka nkeji 5 n'enweghị mkpuchi, ruo mgbe ọkụkọ dị njikere, akwụkwọ nri adịghịkwa nro. Tinye, edemede, agwa agwa ma sie nri ọzọ 1 nkeji. Wepu efere si na ọkụ ma gbakwunye pasili. Na-arụ ọrụ na bagels. Na otu na-eje ozi (2 iko nke stew na akwụkwọ nri na 1 bagel nke ntụ ọka dum): 463 kcal, 38 g protein, 6 g abụba (1 g nke jupụtara), 64 g nke carbohydrates, 13 g nke eriri, 280 mg calcium.
Spaghetti Bolognese
• 1 karọt kụrụ
• 1 chopped celery stalk
• 1 obere bọlbụ ọcha, bee n'ime akụkụ 8
• 2 tbsp. l. mmanụ olive
• iko iko mmanya ọcha
• 1 nke mkpọ tomato na ihe ọṅụṅụ (ihe dị ka 500 g)
• 2 tbsp. l. tomato mado
• 8 tsp. grated nutmeg
• 350 g nke spaghetti si wheat wheat
• 500 g anụ anụ ọkụkọ
• nri Parmesan na-atọ ụtọ
Nri:
Maka ihe ndori: tinye carrots, celery na eyịm na blender ma gbanye n'ime obere iberibe (ọ bụghị na poteto mashed). Na saucepan wunye mmanụ oliv, tinye nchịkọta ihe oriri si blender, nnu (1/4 tsp salt) ma gafee 3-4 nkeji ruo mgbe akwụkwọ nri ga-adị nro. Nwuo, tinye ebe ahụ na mmanya ọcha. Were na obụpde na esi nri, na-akpali akpali, maka ihe dị ka nkeji ise ruo mgbe mmiri gwụsịrị. Mgbe ahụ tinye tomato, tomato mado, nutmeg na nnu fọdụrụnụ. Kụchaa obere okpomọkụ, na-emegharị ruo mgbe mgbe ihe oriri na-amalite ịgbasa (ihe dị ka minit 20). E nwere ike iji ya mee ihe ozugbo ma ọ bụ chekwaa na friji maka ruo ụbọchị 3. Nri spaghetti dika ntuziaka na ngwugwu. Kwadebe efere na efere isii, tinye otu tablespoon nke ọkụ ihendori. Wụsaa cheese na Parmesan ka o rie. Na otu òkè: 375 kcal, 18 g protein, 6.2 g abụba, 62 g nke carbohydrates, 10 g nke eriri, 74 mg nke calcium.
Chicken na cilantro na mkpụrụ
• 2 tsp. mmanụ sunflower
• 450 g nke anụ ọkụkọ, diced
• 30 g ụtọ ahụekere
• 2 tsp. ginger mgbọrọgwụ
• 4 cloves nke garlic
• iko 4 chopped eyịm green
• 1 tbsp. l. soy ihendori
• 2 tsp. osikapa osikapa
• 1 tsp. mmanụ sesame
• 1 cup cilantro finely chopped chopped
• 4 iko nke chopped salad Chinese
• Mpempe ọka na mkpụrụ coriander dị ọhụrụ maka mma
Nri:
N'ime nnukwu frying, gbanye mmanụ mmanu. Tinye ọkụkọ na ighe maka nkeji 2. Ekem tinye ahuekere, ginger na garlic. Kuki, edemede mgbe niile, maka ihe dị ka nkeji 3. Add green onions, soy sauce, osikapa mmanya na sesame mmanụ. Tinye ọkụ maka oge ole na ole. Wepụ si na ọkụ ma wụsa coriander. Na-arụ ọrụ na Chinese kabeeji maka ejiji, na-achọ mma na wayo na alaka nke cilantro. Na otu òkè: 229 kcal, 30 g protein, 11 g abụba, 7 g nke carbohydrates, 2 g nke fiber.
Karọt na mango mousse
• iko abụọ nke diced mango
• 3 tbsp. l. abụba uto dị oke ala
• 3 tsp. shuga
• iko 1.5 nke ihe ọṅụṅụ ọṅụṅụ karọt
• 2 tsp. ihe mgbochi vanilla
Nri:
Na obere saucepan, gbanye gelatin na iko iko mmiri karọt. Na onye na-eme ka ọ bụrụ ihe na-emetụ n'ahụ, na-egbu mango ruo mgbe ị ga-eji nwayọọ. Tinye pan na gelatin na okpukpu chi, ma na-akpali, na-ahapụ ruo mgbe a ga-agbaze nsogbu ahụ kpamkpam (ihe karịrị minit 1.5). Tinye ihe ọṅụṅụ na puree nke mango na nwuo. Tinye ihe ọṅụṅụ nke karọt fọdụrụ, ude mmirimmiri, sugar na vanilla. Wunye akwa ahụ n'ime ihe anọ na refrigerate maka ọ dịkarịa ala awa atọ. Na-eje ozi na otu ogbe nke mango na spoonful nke utoojoo ude. Na otu òkè: 135 kcal, 3 g protein, 3 g abụba, 28 g nke carbohydrates, 2 g nke eriri, 39 mg nke calcium.
Mwube Muesli
• 2 iko oatmeal
• 1 iko ntụ ọka dum
• 2 a. l. mkpụrụ mkpụrụ sesame
• 1 tsp. ntụ ntụ
• 1h. l. pawuda
• 1 nko nke nnu
• 3 tbsp. l. mmanụ olive
• 2/3 iko osikapa syrup (ma ọ bụ ihe ọ bụla ọzọ maka uto gị)
• 1 àkwá
• 2 iko nke mkpụrụ osisi mịrị amị (cranberries, chopped chopped chopped apricots, prunes, mịrị)
• 2 iko chopped almọnd
Nri:
Kpochapu oven na 170C. Jiri mmanu tinye mmanu. Na nnukwu efere, gbanye syrup, butter na akwa. Na nnukwu efere ọzọ, jikọta ihe ndị akọrọ: oatmeal, ntụ ọka, sesame, ntụ ọka, pawuda na gol. Jikọta mmiri mmiri na nchịkọta akọrọ, gbakwunye mkpụrụ na mkpụrụ osisi a mịrị amị ma jikọta ya. Gbasaa mgwakota agwa n'ite mmiri na-esi nri ma tinye ya na oven nke 20-30 nkeji ruo mgbe achicha blushes. Kpoo ya maka minit 10, nyefee ya na osisi osisi ma bebe ya n'ime osisi 12 na mma di nma. Chekwaa maka ọtụtụ ụbọchị n'ime akpa ikuku. Na otu òkè: 223 kcal, 5 g nke ndị na-edozi, 7 g abụba, 38 g nke carbohydrates, 4 g nke eriri, 4 g nke calcium.
Utu yogurt-Apple
• 200 abụba na-enweghị abụba
• 3 tsp. sirop (maple ma ọ bụ mmanụ aṅụ)
• 4 iko nke pawuda ala
• apụl abụọ
Nri:
Mix yoghurt, sirop, pawuda. Bee apụl, bee n'ime 8 akụkụ. Jupụta yogọt na mkpụrụ osisi. Na-arụ ọrụ na mpempe akwụkwọ mint. Na otu òkè: 75 kcal, 4 g protein, 2 g abụba, 16 g nke carbohydrates, 1 g nke eriri. Ekele maka nkà na ụzụ anyị na-eri nri Italian, ị ga-enwe afọ ojuju!