Achịcha ndị a, nke onye isii na-ahụ maka ndị na-eme nchọpụta nke Molly Thompson, bụ onye na-atụ aro ya, na-atọ ụtọ ịme ma na-atọ ụtọ karịa iri nri. Ọ bụrụ na ị dị mkpụmkpụ n'oge ịzụta ihe eji eme ya kama iji uzommeputa n'okpuru ebe a. Jikwa ha na ọka na-agba chaa chaa.
Na nyochaa aro ndị a maka ime ka ndị ezinụlọ na-etinye nri nri izu ụka!
Ihe Ị Ga-achọ
- ½ (12-ounce) bag coleslaw ma ọ bụ broccoli slaw, ma ọ bụ shred 1½ iko nke kabeeji, carrots, na / ma ọ bụ broccoli stems
- 2 tablespoons belata-abụba Mayonezi
- 1 tablespoon apụl cider mmanya
- ½ tablespoon mmanụ aṅụ
- 1/16 teaspoon nnu
- 1/16 teaspoon ose oji
- ¾ iko ntụ ọka
- 2 teaspoons Cajun ma ọ bụ Old Bay sizinin
- 1 egg
- 2 teaspoons butter
- 1 tablespoon extra virgin olive oil
- 1 mbadamba nkume, azụ azụ, tilapia, ma ọ bụ ndị ọzọ na-acha ọcha ọcha iyak, bee n'ime 4 ọbụna iberibe
- 4 buns ọka wheat
Otu esi eme ya
- Na efere na-efe efe, jikọta ụja, Mayonezi, mmanya, mmanụ aṅụ, nnu na ose. Debe ya. (Ọ bụrụ na ọ ga-ekwe mee, mee nke a ruo awa 24 tupu ọ gaa n'ihu ma gụnye ya mmiri ruo mgbe ị dị njikere ije ozi.
- Na efere ma ọ bụ nnukwu efere, jikọta ntụ ọka na Cajun ma ọ bụ Old Bay. N'elu efere ọzọ na-emighị emi, tie akwa ahụ.
- Na akwa skillet dị arọ (ígwè ígwè na-arụ ọrụ nke ọma maka nke a), kpoo bọta na mmanụ na-agbanyeghị ọkụ ruo mgbe ọ na-asụgharị.
- Diputa azụ ndị ahụ na ntụ ọka ntụ ọka iji kpoo ha. Tinye ha n'ime akwa ahụ, na-ekwe ka nrufe ahụ gafere n'ime nnukwu efere ahụ. Weghachite ha na ntụ ọka ntụ ọka iji gbanye. (Mee ọka ugbu a, ma ọ bụrụ na ị na-ejere ya ozi.) Nri azụ a ruo mgbe ọ dị mma na-acha aja aja ma na-agba akpụ, ihe dịka minit 2-3 kwa mpaghara. Wepu iyak a efere.
- Toast na buns. Na-ejere azụ azụ n'ime buns ma tinye ya na ụja ahụ.
Na-aga n'ihu ma ọ bụ na-enyefe: Mee ma kpochaa ihe ndị ahụ, jikọta ntụ ọka ahụ na Cajun ma ọ bụ Old Bay, na-akụ ma na-emegharị akwa ahụ.
NDỤMỌDỤ: Ekwela ka apple cider mmanya gwụ gị n'ọdụ ụgbọ mmiri gị! Ọ bụ ihe mgbakwunye na-agbakwunye na mgbakwunye salad, marinades, na chutneys, ọ pụkwara ịgafe elu elu.
Ihe na-eme ka a na-egbuke egbuke: Jirinụ sandwiches jupụta na ihe oriri na-egbu achịcha ma ọ bụ ọkwa sanwasị kacha amasị gị. Ghaachaa grate 1/4 yabasị n'ime ụlọ ọrụ ahụ.
(Ije Ozi: 1 Sanwichi)
Calorie 350
Calorie si abụba 110
Total abụba 12.0g
Abụba Abụba 3.0g
Trans Fat 0.1g
Cholesterol 115mg
Sodium 440mg
Potassium 560mg
Total Carbohydrate 34g
Fiber nri 4g
Sugars 6g
Protein 27g
Elu 390mg
Aviva Goldfarb bụ onye ọkachamara nri abalị na onye nhazi na onye isi nke The Six O'Clock Scramble , onye na-eme nri nri na-edozi ahụ. Nri akwukwo nri ohuru ya bu akwukwo nri akwukwo isii nke Ochichi. Ihe ndi ozo di iche iche na enyere gi aka igbochi ma dikwa oria shuga .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 762 |
| Ọnụba abụba | 24 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 124 mg |
| Sodium | 1,635 mg |
| Carbohydrates | 99 g |
| Fri nri | 8 g |
| Protein | 37 g |