Mgbe ufodu, echefuru m banyere akwukwo ahihia. Enwere m ọka na kpọnwụrụ na peas na-ekpo ọkụ, ma spina na-ekpo ọkụ na-adapụ na radar site n'oge ruo n'oge. Ozi ọma ahụ bụ na mgbe ahụ m ga-enwetaghachi ya. Ị nwere ike ịmị mkpụrụ osisi oyi na-acha oyi kpọnwụrụ site na ịhapụ ya na ngwa nju oyi n'otu ntabi anya, ma ọ bụ ụzọ ọzọ ị ga-esi gbanye mgbọrọgwụ kpọnwụrụ akpọnwụ bụ itinye ya n'ọfụfụ ma mee ya n'okpuru mmiri ọkụ. Jiri mkpịsị aka gị na-agbaji nsị nke spinach oyi. Gbanyụọ mmiri ahụ, jide obere ncha ma gbanye ya ruo mgbe ị ga-enweta mmiri dị ka o kwere mee. Tinyegharia na akwukwo nri ndi ozo.
Nke a na-eri ọkụkọ apata uzommeputa, na a ahaziri oyi kpọnwụrụ pizza uzommeputa, nakwa tinye n'ọrụ oyi kpọnwụrụ spinach na a na-atọ ụtọ n'ụzọ, n'ihi na a dị mfe ma na-akpali akpali izu otu nri abalị.
Debe nri abalị izu ụka na-adọrọ mmasị na ntụziaka ndị ọzọ na-adịghị agwụ ike!
Chicken na-eme ka ihe ọṅụṅụ na-eme ka mmanya ghara ịṅụ mmanya
Akara Avgolemono (Greek Comfort Chicken Soup!)
Chicken Ejiri Efere Egwu, Garlic Egwu na Ala Ogwu Marinade
Ihe Ị Ga-achọ
- 1 tablespoon butter unsalted
- ½ cup chopped onion
- 1 (10-ounce) ngwugwu ahihia oyi kpọnwuru, thawed
- Kosher ma ọ bụ nnu nracha na freshly ground ose nụrụ ụtọ
- ¼ teaspoon ose flakes (nhọrọ)
- ¼ cup arọ ude
- ¼ iko iko
- 8 ọkpụkpụ ọkpọkọ, akpụkpọ ụkwụ na-egbuke egbuke (ihe dịka 2 ½ pound)
- 2 tablespoons mmanụ oliv
Otu esi eme ya
- Kpochapu oven na 400 ° F. Ejiri mmanye jiri mpempe akwụkwọ na-eme ka ọ dị mma, ma ọ bụ eriri na mpempe akwụkwọ ma jiri ya na-acha ọkụ.
- Kpoo bọta ahụ na skillet na-ajụ ihe dị ọkụ ruo mgbe ọ gbazee. Saa yabasị maka nkeji 2 ruo mgbe obi dị nro, tinyekwuo akwụkwọ nri, oge ya na nnu na ose, ma sie nri ruo mgbe a na-esi esi nri, a na-ewepụkwa mmiri ka ukwuu, ihe dị ka nkeji 4. Gbakwunye flakes na-acha uhie uhie, ma ọ bụrụ na achọrọ, na ude ma esi nri maka 3 ọzọ ruo mgbe ude ahụ gwakọtara na nsị. Gbalịa na nkwonkwo ahụ, ma dị jụụ ka ọ dị ntakịrị ọkụ ma ọ bụ ebe okpomọkụ dị ọkụ, ma lelee maka ịsa ahụ.
- Wepu akpụkpọ ahụ site n'apata ụkwụ ọ bụla, tinyekwa pasent abụọ nke nchịkọta nke ncha n'ime anụ ahụ, gbasaa ya n'okpuru anụ ahụ. Ghichaa akpụkpọ ahụ na mmanụ olive, na oge ya na nnu na ose.
- Rie ihe dị ka nkeji iri anọ na anọ, maọbụ ruo mgbe e si esi na ọkụkọ sie (okpomọkụ dị n'ime 165F.). Na-eje ozi ma ọ bụ na-ekpo ọkụ.
Echefula Banyere Ihe Ndị Ahụ!
Achịcha Asparagus dị mfe na Shallots na Parmesan
Salad Gris oge a
Akwukwo nri akwukwo nri na akwukwo nri akwukwo nri na aja aja
Kedu ihe dị ukwuu gbasara akwụkwọ nri?
Akwụkwọ nri bụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ nke ezinụlọ amaranth. Ọ metụtara beets na quinoa, mmasị.
A na-ebu ya na nri na antioxidants, na iri nri nri nwere ike ịbara ahụ ike, belata nchegbu oxyidative, nyere aka gbochie kansa ma belata ọbara mgbali. Ọ dị ala na carbs na elu na eriri na-enweghị ike, nke na-enyere aka na ahụ ike.
Akwụkwọ nri bụ ihe oriri bara ụba nke bara ụba. O nwere ọtụtụ carotenoids, vitamin C, vitamin K, folic acid, ígwè na calcium.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 211 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 53 mg |
| Sodium | 175 mg |
| Carbohydrates | 4 g |
| Fri nri | 1 g |
| Protein | 13 g |