Ọ bụrụ na ị na-eji obụpde akwukwo nri a na-eri anụ anaghị eri nri (doro anya na ị ga-agba anụ ezi maka inyefe ya!) Hụ na anụ ezi ahụ na Parmesan ma jiri ohia akwukwo nri na ofe bụ ọbụna vegan . Ọ bụ ezigbo nri nri abalị, jupụtara nnukwu ihe. N'aka nke ọzọ, ị nwere ike itinye chicken shredded na ogwu a iji mee ka ọ bụrụ nri onye anaghị eri anụ.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ oliv
- 16 ounces sliced mushrooms, dị ka shiitake, cremini ma ọ bụ bọtịnụ
- 2 tablespoons minced garlic
- Kosher nnu na ohuru n'ala ose ka o rie
- 3 iko nwere ike ịhọrọ broccoli rabe
- ¼ teaspoon ose flakes
- 1½ iko sie ya bali
- 8 iko ọkụkọ ma ọ bụ ihe oriri broth (lee Ntuba ama)
- ¼ iko nke anụ ezi e ji esi nri ma ọ bụ grated Parmesan cheese maka ije ozi (nhọrọ)
Otu esi eme ya
- Kpoo akwa skillet n'elu okpomọkụ. Tinye mmanụ. Tinye mushrooms na shallots, oge ya na nnu na ose, ma gbanye ruo ihe dị ka nkeji 8 ruo mgbe mmiri gwakọtara ya na nsị ndị ahụ gbanwere nke ọma. Tinye broccoli rabe na ose na-acha uhie uhie ma jupụta na nkeji ise ọzọ ma ọ bụ ya ruo mgbe broccoli na-amalite ịmalite ịdị nro.
- Ka ọ dị ugbu a, wetara brot na ọkụkọ na nnukwu ite nke dị elu ọkụ. Gbakwunye broccoli ahụ na ite, ya na ọka bali a kụrụ ya, na simmer maka ihe ọzọ 5 ruo 10, ruo mgbe ihe niile dị nro. Detuo ma gbanwee ihe ị ga-esi na-eme ihe, wee jee ozi na nnukwu efere ma ọ bụ anụ ezi ma ọ bụ Parmesan n'akụkụ maka sprinkling n'elu, ma ọ bụrụ na achọrọ.
Rịba ama: Enwere m mmasị n'ịgba igbe na broths, ma na-eji ha kwa ụbọchị, ma mgbe ofe dị mfe dịka nke a, broth a na- eme n'ụlọ ga-aga ogologo, ogologo oge, ma ọ bụrụ na ị nwere oge. Ịnwekwara ike ịzụta broths na ebuka site na ụlọ nri na ụlọ ahịa gọọmenti, ọ bụ ezie na ha dị ntakịrị ọnụ, ekpomeekpo ahụ nwere ike ịba mma. Ụzọ dị mkpirikpi m na-ewe oge niile bụ iji mkpọ ma ọ bụ broed boxed na simmer obere ọkụkọ na broth ya na ụfọdụ carrots na sliced maka otu awa ma ọ bụ otú ahụ, nke na-agbakwụnye ihe ọzọ omimi na ekpomeekpo na-echekwa efere .
Gbalịa ihe ndị ọzọ dị ụtọ, dị ka Turkey Soseji, Broccoli Rabe na Millet Soup , Spiralizer Asia Chicken Akwukwo nri , na Roasted Romanesco na Chimichurri ofe .
Ngwurugwu nwere nsị ụtọ nke ọma nke na-ewetara ụdị anụ na ekpomeekpo na efere. Maka ụzọ ndị ọzọ ị ga-esi jiri mushrooms, gbalịa Chicken Thighs Stuffed with Mushrooms , Asian Ported Grill, Portobello Mushrooms , Three Cheese Butternut and Mushroom Lasagna , Sauteed Mushroom, Broccoli Rabe and Freekeh Salad , and Orange Salmon with Leeks and Mushrooms .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 422 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 4 mg |
| Sodium | 1,660 mg |
| Carbohydrates | 73 g |
| Fri nri | 17 g |
| Protein | 21 g |