Dị mfe na dị ọcha, mgbe ụfọdụ, nke ahụ bụ naanị ihe ịchọrọ na nri. Nke a bụ onye anaghị eri anụ ka ị bu. N'ezie, ị nwere ike ịgbakwunye na nnu sriiz ma ọ bụ sliced, ọkụkọ , turkey, anụ ezi, ihe ọ bụla ịchọrọ, maka nri anụ. E nwere ton nke nnukwu sausaji na ahịa ụbọchị ndị a - ma emegheghị ma sie ya - nke a bụ ebe dị mma iji nwalee ha.
Maka ndị ọzọ na-anụ ụtọ anụ, jiri broth (akwukwo nri ma ọ bụ ọkụkọ ) kama mmiri. Nakwa, nweere onwe gị ịnwale ụdị anụ ọhịa dị iche iche nke dị n'ọhịa n'ọnọdụ creminis. Broccoli rabe, mgbe ụfọdụ a na - akpọpụta mmeko nwoke n'ike, mara na Ịtali dika rapini. Ọ bụ nwa nwanne nne nke broccoli, akụkụ nke ezinụlọ ndị nwụrụ anwụ ma nwee ezigbo obi ụtọ, ọ bụ ezie na ọ dị ilu (ọ bụrụ na ezinụlọ gị chọọ, dochie obere broccoli florets maka broccoli rabe).
Nke a ga-emekwa ka ọ bụrụ ihe dị mma nke efere efere iji soro onye na-eri anụ dị ka Bee Rof na Mustard Garlic Crust na Horseradish Sauce , Mfe Lemon-Garlic Roasted Turkey Ara , ma ọ bụ Chicken Roast na Orange Honey Mustard Glaze.
Ihe Ị Ga-achọ
- 1 cup mmiri
- Dash k osher nnu na ohuru n'ala ose iji detụ ire
- 1 cup couscous
- 2 teaspoons olive mmanụ (kewara)
- 4 teaspoons olive mmanụ (kewara)
- 1 paụnd sliced cremini mushrooms
- 1½ teaspoons minced garlic
- 4 iko chopped broccoli rabe
- ¼ teaspoon ose flakes
- Nhọrọ:
- ¼ iko mmanya ọcha
- Garnish: g kwuru Parmesan
Otu esi eme ya
- Kpoo mmiri na obere ite n'elu oké okpomọkụ ruo mgbe ọ na-etuto. Tinye ncha nnu nke nnu, nwuo na nwa nna, ma bido. Gbanyụọ okpomọkụ ma hapụ ya ka ọ nọrọ ruo minit 10, ruo mgbe mmiri niile na-etinye ya. Dụba ihe karịrị 2 teaspoons nke mmanụ olive, ma jiri mkpịsị ụkwụ mee ka nwa nwanne gị na mmanụ dị na mmanụ.
- Kpoo akwa skillet n'ogo elu. Tinye 2 teaspoons mmanụ, mgbe ahụ, mushrooms na ọkara nke garlic (ihe dịka ¾ teaspoon), oge na nnu na ose, ma sauté maka minit 8 ruo 10 ruo mgbe mmiri mmiri na-ekpochapu ya ma na-atụgharị anụ ahụ. Tụgharịa anụ ahụ n'ime nnukwu efere.
- Kpoo otu skillet ahụ na mkpuchi nke dị elu ọkụ. Tinye mmanụ 2 teaspoons fọdụrụnụ, wee tinye broccoli rabe na flakes na-acha uhie uhie na sauté maka nkeji ise ma ọ bụ ya ruo mgbe broccoli na-adị nro. Tinye mmanya na-acha ọcha ma ọ bụ ¼ iko mmiri na pan, kpuchie pan, na steam maka ihe dị ka nkeji 2 ruo mgbe broccoli na-adịkarị nro ma na-ekpocha mmiri mmiri. Detuo ma gbanwee ihe ndozi, wee ghọọ nnukwu efere.
- Nyefee nwa nna nna ya na onye na-efe efe na-agafe ya, ya na mushrooms na broccoli, ma ka onye ọ bụla zukọta efere ya. Kwe ka onye ọ bụla gbasaa ya na Parmesan dịka ha chọrọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 351 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 11 mg |
| Sodium | 333 mg |
| Carbohydrates | 48 g |
| Fri nri | 8 g |
| Protein | 14 g |