Enwere m mmasị na akwụkwọ nri ndị a ṅara n'ọkụ - ha dị mma, dị mfe ma na-atọ ụtọ, na mgbe ha na nwanne nna gị nọkọtara, dịka n 'uzomume a, ha na-eji nri nri zuru oke, dịka nwa nwanne nna na-adị ngwa ngwa. Maka nsụgharị vegan, wepụ chi cheese.
Maka protein ọzọ, jiri quinoa mee ebe nwa nna. Ntuziaka site na Council of Food Wheat.
Ihe Ị Ga-achọ
- 1 10 ounce igbe couscous
- 1 akwụkwọ ose na-acha ọbara ọbara, bee n'ime ibe
- 1 ose ose na-acha odo odo, bee n'ime ibe
- 1 obere squash, sliced
- 1 obere zucchini, sliced
- 1 teaspoon nnu
- 1/4 tebụl tsp
- 3/4 garlic garlic
- 3/4 tsp Italian seasoning
- 2 Oliv mmanụ oliv
- 3 Balsamic mmanya
- 5 cheese cheese ounce (nhọrọ)
Otu esi eme ya
Igwe ọkụ na-ekpo ọkụ na 425 degrees.Kwadebe nwa nne nna dika ntuziaka ngwugwu.
Ikpokọta mgbịrịgba na-ede ede, zukini na odo skwọsh. Na obere efere, jikọta nnu, ose, galik, sizinin, mmanụ na balsamic mmanya ma gbanye ya na akwụkwọ nri.
Na-agbanye akwụkwọ nri n'ụdị mpempe akwụkwọ na nchịkọta maka minit 10 ruo 12 ma ọ bụ ruo mgbe akwụkwọ nri dị nro. Nchebe fọdụrụ marinade.
Kwe ka akwụkwọ nri na-eme ka ahụ dị jụụ, mgbe ahụ, ka ị na-atụgharị na marinade, cheese cheese na feta.
Ọrụ: 6
Calories / Na-eje Ozi: 306
Nri: Onye ọ bụla na-eje ozi na-enye ihe dị ka: calorie 306, 1 g protein, 43 g carbohydrates, 4 g fiber, 10 g abụba (4 g jupụta), 21 mg cholesterol, 26 mcg folate, 1 mg ígwè, 655 mg sodium.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 195 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 21 mg |
| Sodium | 227 mg |
| Carbohydrates | 20 g |
| Fri nri | 3 g |
| Protein | 7 g |