Nke a crunchy, ejiji na-eme ihe oriri na-eme otu ìgwè ma na-emejupụta efere dị iche iche, na-eme ka ọ bụrụ ihe dị mma maka ejiji, ihe eji emepụta ihe. Ma akwukwo nri nke Asia - nke sitere na vinaigrette - nke flavored na toasted sesame oil, tamari , na ginger - bu ihe a na-adighi ike, i ga acho ime ya n'ahigbo!
Mee ka ọ bụrụ nri: Na-atọ ụtọ ọchị, na-ejere Indian-Salmon Spiced nri na asparagus steamed, na ọka a na-atọ ụtọ, na salad ọka, dị ka Quinoa na Arugula, Squash Buttonut na Citrus Vinaigrette , ma ọ bụ Couscous dị ngwa na nke dị mfe na Criedberries na Toasted Almọnd . Maka nri nzacha, gbanye Green Tea a na White Chocolate Buttercream . Ma ọ bụ maka nri ngwa ngwa izu ụtụtụ, jee ozi na Soba Salad na Salmon na Avocado .
Nkọwa okwu: E nwere echiche dịgasị iche banyere ụzọ kacha mma isi lelee kabeeji maka chin. Enwere m otu usoro dị n'okpuru ebe a, ma ọ bụrụ na ị maghị banyere ụzọ kachasị mma na mpaghara gị, lelee rabbi gị ma ọ bụ ụlọ ọrụ ashrut mpaghara gị.
Ihe Ị Ga-achọ
- Maka Slaw:
- 1 iko odo odo odo (ihe dịka pound 3/1175 g ewepụ apụ apụ ma tụfuo)
- 1 ose ose (uhie, mkpụrụ osisi na sliced dị mkpa
- julienne )
- 1 ose ose (edo edo, seeded na sliced n'ime julienne dị mkpa)
- 2 carrots (peeled na bee n'ime julienne dị mkpa, ma ọ bụ shredded)
- 1 cup / 85 g. peas na-acha ọcha (ewepụtụ, eriri na-ewepụ, ma sliced sistem na diagonal)
- Maka Vinaigrette:
- 1/2 iko / 120 ml. apụl cider mmanya
- 1/3 iko / 80 ml. olive mmanụ (ụma na-amaghị nwoke)
- 2 tablespoons aja aja shuga (ma ọ bụ ọcha maple sirop)
- 2 tablespoons soy sauce (obere, belata sodium dị mma)
- 1 tablespoon sesame mmanụ (toasted)
- 1 tablespoon ginger (grated, ọhụrụ)
Otu esi eme ya
1. Kpochapu isi kabeeji, ma belata na ọkara ma ọ bụ ebe, ma wepu isi ihe siri ike. Lelee na e nweghị ihe ịrịba ama doro anya nke infestation. Bee osisi kabeeji ahụ ma wedata ya n'ime ihe oriri na-edozi ya na diski slicing. (N'akụkụ nke ọzọ, kpoo kabeeji ahụ nke ukwuu na mma nnukwu nri.) Tinye shredded kabeeji n'ime nnukwu colander ma kpochapụ nke ọma. Kpoo colander iji wepu mmiri ozo.
2. Nyefee kabeeji na nnukwu nnukwu efere. Gbakwunye ose uhie na odo, carrots, na pea snow. Gwa na-agwakọta.
3. Na efere ọkara ma ọ bụ iko iko mmiri, whisk together the apple cider vinegar, olive oil, sugar brown (ma ọ bụ maple syrup), soy sauce, sesame mmanụ, na ginger. Wunye mmanya a na-etinye na mmiri na-ekpuchi ya. Refrigerate, kpuchie, ruo mgbe ị dị njikere ije ozi. Akwa ụra ga-anọgide na friji, kpuchie, maka ụbọchị 3 ruo 4. Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 150 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 232 mg |
| Carbohydrates | 17 g |
| Fri nri | 5 g |
| Protein | 3 g |