Ọ bụrụ na ike gwụrụ gị na osikapa dị ọcha, ihe nchịkọta dị mfe nke Giora Shimoni maka osikapa na carrots na-eme maka mgbanwe dị mma nke ijeụkwụ. Shimoni dị ka ijere ya ozi dị ka nri nri nke Shabbat ma kwuo na ụmụaka ya hụrụ ụtọ na carrots na onions na sauteed na-enye osikapa.
Mee ya nri
N'ihi na osikapa, carrots, na eyịm bụ ihe oriri na-edozi ahụ, efere a na-arụ ọrụ nke ọma na ụdị nri dị iche iche. Gbalịa ya na anụ ọkụkọ a ṅara n'ọkụ na baharat, garlic, na Mint , avocado, obi nkwụ, edamame & salad sa'al na ụja egwurugwu na-egbuke egbuke . Maka nri nzacha, na-enye ndị kuki ndị a na- aṅụ ara ehi na-adịghị mma .
Miri si Ntụziaka Ule edeturu na Atụmatụ
Jide n'aka na ị ga-ahọrọ ite buru ibu iji jide osikapa na akwụkwọ nri; Dutch oven ma ọ bụ ọkara stockpot bụ ezigbo nhọrọ.
Anyị na-anwale uzommeputa a site na iji teaspoon zuru ezu nke nnu ma chọta ya ntakịrị nnu maka uto m. Ọ bụrụ na ị na-agbalị ibelata ihe oriri sodium gị, jiri 1/4 na 1/2 teaspoon, ma ọ bụ hapụ nnu kpamkpam. Jidesie ncha ma ọ bụ nnu mmiri, nke nwere ntakịrị sodium karịa nnu tebụl; ọ bụrụ na ị na-eji nke ikpeazụ, ị ga-achọ n'ezie belata ego ị na-eji nhazi a.
Edirivitz nke Miri degharịrị ma kwado ya
Ihe Ị Ga-achọ
- 4 iko mmiri
- 4 tablespoons extra virgin olive oil
- 2 ọkara eyịm, peeled, trimmed, na chopped
- 4 carrots, peeled, trimmed, na graredely grated
- 1 tablespoon shuga
- Basmati iko 2 ma ọ bụ ọka osikapa ndị ọzọ ogologo, rinsed
- 1 teaspoon kosher ma ọ bụ nnu mmiri
Otu esi eme ya
- Tinye mmiri na saucepan ma ọ bụ kettle wee weta ya.
- N'elu oven ma ọ bụ ite buru ibu nke na-edozi elu-ọkụ dị ọkụ, na-ekpo ọkụ. Tinye chopped yabasị na esi nri, na-emegharị oge ụfọdụ maka 3 ruo 4 nkeji, ma ọ bụ ruo mgbe ha malitere ịmalite. Tinye grarots grated. Kuki, na-emegharị nri ugboro ugboro, Na-agagharị ruo mgbe yabasị na karọt dị nro, ihe dị ka nkeji 5. Nwuo na shuga.
- Tinye osikapa, nnu, na mmiri esi mmiri. Na-ekpuchi, belata okpomọkụ na ala, ma simmer maka minit 20 ruo 25, ma ọ bụ ruo mgbe mmiri niile na-etinye obi. Wepu ite ahụ site na okpomọkụ.
- Bupu osikapa, wee kpuchie ya ma kwe ka ị na-egwu mmiri maka ihe dị ka nkeji 5, ma ọ bụ ruo mgbe osikapa dị nro. Nwee ike ọzọ, ma wepu mkpuchi ka osikapa ghara iguzosi ike.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 212 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 337 mg |
| Carbohydrates | 33 g |
| Fri nri | 3 g |
| Protein | 3 g |