Ntụziaka ndị a na-edozi kukumba nke Thai a na-eme ma na-eme ka ihe dị ụtọ nke nri Thai. Ọ bụ otu n'ime nri m kachasị mma n'oge niile na ihe oriri ọ bụla, ọ na-ewe nanị nkeji iri iji kwadebe. Na-ejere salad a dị mma dị ka nri n'akụkụ nri nri abalị, maọbụ dịka nri ehihie ma ọ bụ nri dị ụtọ. Nakwa, ezigbo ihe nchịkọta salad maka nnọkọ, BBQ, picnic, ma ọ bụ potluck party, ebe ọ bụ na a pụrụ ime ya ka ị na-apụ apụ!
Ihe Ị Ga-achọ
- 1 Kporo kukumba OR 2 ubi cucumbers (asacha ya na nchacha ncha na nchacha, mgbe ahụ, anụ ahụ nwere ike ịhapụ)
- 1 Shalol, na-etinye ihe dịka iko ma ọ bụ OR 1/4 na-acha odo odo
- 2 eyịm green, finely sliced
- 1 chili na-acha uhie uhie, de-seeded na minced, OR 1/4 cup diced red bell pepper
- 1/2 cup ọhụrụ coriander / cilantro, choked chopped
- 1/4 iko na-agbanye mgbọrọgwụ agwa
- Ntugharị:
- 2 T.
- azụ azu (ndị anaghị eri anụ: lee usoro ntụziaka ọzọ dị n'okpuru ebe a)
- ihe ọṅụṅụ nke 1mm
- 1 T. soy ihendori
- 1-2 cloves garlic, minced
- 1/4 ruo 1/2 tsp. akwụkwọ cayenne (nụrụ ụtọ)
- 1 + 1/2 2 tsp. shuga ma ọ bụ karịa, nụrụ ụtọ
Otu esi eme ya
Maka usoro nri nke onye anaghị eri anụ / nke na-acha anụ ahụ , lee nri nri nri nri nri nri nri na-edozi ahụ .
- Bee mkpụrụ kukumba na ọkara n'ogologo, ma kwugharịa ọ bụla ọkara ruo mgbe ị nwere ọnụ ọgụgụ dị ogologo. Ugbu a, kpoo ụzọ ọzọ iji mepụta chunks na-agbazi. Tinye ya na efere salad.
- Tinye shallot, green onions, chili / ose uhie, na coriander gaa na efere salad (na-azụ obere coriander maka ndozi).
- Gwakọta ihe na-etinye ihe mgbakwasa ọnụ na iko, na-akpali ịkụsa shuga. Nri-nwalee ya maka mmeri na-atọ ụtọ, na-agbakwunye shuga ma ọ bụrụ na ọ na-egbu oke uto maka uto gị. NDỤMỌDỤ: Rịba ama na mgbakwasa ga-atọ ụtọ nke ọma ugbu a, ma ọ ga-ezu okè mgbe ejikọtara ya na salad.
- Wụnye mgbatị na salad ma gbanye nke ọma.
- Iji na-eje ozi, n'elu na-etinye yaekere, tinyekwuo coriander . Ọ bụrụ na ịchọrọ, jikọta ya na oberibe wayo. Na-eje ozi ozugbo, ma ọ bụ na-ekpuchi ma na-ekiri ihe dị ka awa atọ. *
Atụmatụ:
- Ọ bụrụ na ị na-eje ozi salad a dị ka ụzọ isi, gbakwunye 1 cup siere nwa ogwu dị ka isi protein.
- Rịba ama na ogologo oge nke salad a na-anọdụ ala, ihe ka mmiri ga-agbakọta na ala nke nnukwu efere ma ọ bụ efere (ihe ọṅụṅụ sitere na kukumba). Ọ bụrụ na ịchọrọ ime ya tupu oge eruo, hụ na ịghaghachị salad tupu ị na-eje ozi. Nke a kacha mma eri nri otu ụbọchị ị na-eme ya. IGBO!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 140 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 971 mg |
| Carbohydrates | 21 g |
| Fri nri | 3 g |
| Protein | 7 g |