Nri na-adịghị eri nri-nke a ṅara n'ọkụ Brussels na-epulite na anụ ezi na Ekele ma ọ bụ Christmas? Gini mere ị ga-anwale efere ezumike omenala a na-eri anụ anụ anaghị eri nri kama?
N'ebe a onye anaghị eri anụ, usoro nchịkọta vegan na gluten, Brussels na-epulite na ballots na-esite n'ọkụ erimeri na anụ anụ anaghị eri anụ, ihe na-acha ọcha ọcha na mmanụ na mmanụ na kosher. Ọ bụrụ na ịnweghị ike ịchọta ballots, jiri eyịm peel ma ọ bụ naanị nchịkọta galves na eyịm. Ntụziaka a nwekwara ike ịdị mma na ole na ole na-atụgharị mushrooms.
Ọ bụrụ na ịchọrọ iji anụ ezi anụ anaghị eri anụ, ị nwekwara ike ịnwale ụdị vegan a nke "anụ ezi na nsen" tofu scramble , zuru okè maka brunch vegan ma ọ bụ brinner .
Ihe Ị Ga-achọ
- 1 5-ounce ngwugwu anụ anụ anaghị eri anụ, diced
- 4 tbsp olive mmanụ, kewara
- 1 paụnd Brussels na-epulite, nke a na-egbutubeghị
- 2 nnukwu shallots, nke a na-ejighi egbutu ya
- 3-4 tablespoons mmanya ọcha
- nnu mmiri ma ọ bụ nnu nnu na ose, na-atọ ụtọ
Otu esi eme ya
- Ngwurugwu na-ekpochapu ọka ruo 375 degrees na griiz griiz na pan pan.
- Akwukwo ahihia a na-epulite n'ime ite. Na-adọba na tablespoons abụọ nke mmanụ oliv na oge ya na ntakịrị nnu na ose.
- Okpomọkụ na-etinye okpukpu abụọ nke mmanụ oliv na skillet ma kpoo anụ ezi anụ anaghị eri nri, na-akpachara anya ka ị ghara isi nri.
- Wepu anụ ezi onye anaghị eri anụ na pan ma tinye ya na tee mmiri na-emepụta, na-edebe mmanụ olive ọzọ.
- Mmiri na-ekpughere mmanụ mmanụ, na-akpali ugboro ugboro maka nkeji ma ọ bụ abụọ, wee tinye mmesapụ aka na-acha ọcha, na-akpali ịmekọ. Okpomọkụ ruo ihe dị ka nkeji abụọ ruo mgbe ọtụtụ n'ime mmiri ahụ na-agwụ, gbakwunye na ahịhịa ahụ na-epulite na pan, na-agbagharị nanị iji jikọta ya.
- Tinye pan na oven na ikpo maka minit 10. Jiri nlezianya wepu ihe na-esi na oven ma mee ka Brussels na-epulite, ka ị hụ na ị ga-esi nri. Glaghachi na oven na ikpo ọkụ ọzọ minit 10 ruo mgbe omepị Brussel na-agba ume na ejighị ya kpọrọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 363 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 16 g |
| Cholesterol | 39 mg |
| Sodium | 693 mg |
| Carbohydrates | 10 g |
| Fri nri | 4 g |
| Protein | 17 g |