Esi na-egbuke egbuke abụba na-emepụta ihe dị iche iche na-egbuke egbuke nke ọkụkọ na nri nri. N'ezie, ị nwere ike iji ude mmiri ude ma ọ bụrụ na ị ga-ejupụta ya; ị họọrọ bụ nke gị!
Onye na-esi nri ngwa ngwa na-esi nri ọkụkọ na akwụkwọ nri ka o zuo oke nro. A na-etinye poteto, carrots, yabasị, na garlic na ala nke crockpot n'ihi na ha na-ewe ogologo oge ka esi nri karịa ọkụkọ.
Ihe niile ị ga - eji na-eme nri a bụ ụfọdụ pasta, couscous, ma ọ bụ osikapa iji gbanye ihe mgbakwasị ahụ dị mma, na salad mkpụrụ osisi ma ọ bụ mkpụrụ osisi maka ọdịiche dị mma.
Ihe Ị Ga-achọ
- Pọọsụ chicken atọ (pasent, skinless)
- 2 pound uhie uhie uhie (bee na okara)
- 1 paụnd nwa obere carrots
- 1 yabasị (chopped)
- 3 cloves garlic (minced)
- 1 (14 ounce) nwere ike na-esichaghị broth sodium
- 1/4 iko mmiri
- 1/4 teaspoon ose
- 1 teaspoon Fikiere marjoram doo
- 1/4 iko ntụ ọka
- 1-1 / 2 iko utoojoo uto
Otu esi eme ya
- Wụnye ọkụkọ na nnu na ose ka o sie ụtọ. Tinye poteto, carrots, yabasị, na galik na 4 na 5-quart ngwa ngwa na-esi nri. Top na ọkụkọ.
- Tinye broth na mmiri n'ime obere onye na-esi nri na ose na marjoram. Kpuchie ma sie nri ala ruo awa 8 ruo 9 ma ọ bụ ruo mgbe ọkụchacha ọkụ ọkụ na 165 ° F na akwụkwọ nri dị nro.
- Na obere efere, jikọta ude na ntụ ọka ahụ na waya whisk. Jiri nwayọọ nwayọọ nwuo na ihe dị ka iko 1/2 nke mmiri ọkụ na-ekpo ọkụ site na crockpot na ngwakọta nke ọma. Mgbe ahụ, tinye ngwakọta a na crockpot na nwuo. Na-ekpuchi ma na-esi nri ruo mgbe ihe oriri na-ebuwanye ibu, ihe dị ka minit 10 ruo 15 na ala. Na-eje ozi na efere a na-ekpo ọkụ ọkụ, nwa nne , ma ọ bụ osikapa agba aja aja .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1346 |
| Ọnụba abụba | 66 g |
| Abụba buru ibu | 22 g |
| Abụba na-enweghị ntụpọ | 24 g |
| Cholesterol | 336 mg |
| Sodium | 1,059 mg |
| Carbohydrates | 83 g |
| Fri nri | 11 g |
| Protein | 103 g |