Fụlịflawa na-acha ahịhịa ndụ na ahịhịa ọhụrụ

Ogologo oge a na-ejighị snow na-ekpuchi gị, ị ka nwere ike iji ya mee ihe dị mma n'afọ. Kama nke ndị burgers, ụgbụgbọ ma ọ bụ nkịta na-ekpo ọkụ, gbalịa ịnweta kọlịflawa dị mma. Bee n'ime "steaks" ma jiri ya na-esi ísì ụtọ, ihe oriri ahụ na-eburu ọtụtụ ihe ọkụkụ na-esi ísì ụtọ site na mmiri. A na-eji obere ihe oriri nke ahịhịa ọhụrụ, lemon na garlic na-agbanye n'elu, na-eme ka ekpokọta ihe dị ụtọ karịa ka ị ga-atụ anya ya. Obere obere osere, anụ ọkụkụ, na-ese anwụrụ, na nri dị mma, ọ bụ nri nke na-akwụ ụgwọ. E mekwara ya na nkeji iri abụọ.

Ọ bụrụ na ịnweghị ọkụ maọbụ ka ọ ga-anọ n'ụlọ, bọmbụ ga-enwe mmetụta yiri ya. Nye ya nri zuru oke ma na-eje ozi na poteto uto a na-egwuri egwu , akwụkwọ ndụ akwụkwọ ndụ na- apụta .

Ihe Ị Ga-achọ

• 1 nnukwu isi kọlịflawa
• 1 tablespoon canola ma ọ bụ mmanụ grapeseed
• 1 teaspoon ala cumin
• 1 teaspoon ala turmeric
• Nnu na ose
• 2 tablespoons juru, nke ọma chopped ọhụrụ pasili
• 1 tablespoon juru juru, mpempe ezi egosiputa
• 1/2 obere lemon, zested na juiced
• 1 teaspoon olive mmanụ
• 1 garlic clove, finely minced
• 1 nnukwu pinch na-acha uhie uhie flakes

Otu esi eme ya

1. Gwa gi ihe ozo gi na onye ozo.
2. Kpochapu akwukwo di na kaulukpuo ma wepu njedebe nke stalk. Debe ya n'osisi osisi gị ma belata n'ime nnukwu steaks site n'elu ruo ala (nke mere na ha dị ka foto). Ị ga-enweta izu abụọ ma ọ bụ anọ. Zọpụta mkpụrụ osisi kọlịflaka ndị fọdụrụnụ maka ojiji ọzọ.
3. Ngwurugwu abụọ nke steaks na mmanụ. Uhie na cumin na turmeric na oge na nnu na ose na n'akụkụ abụọ.

1. Na-egwuru ihe ndị dị na steeti maka ihe dị ka minit ise kwa n'akụkụ, ma ọ bụ ruo mgbe ha ruru erughị afọ.
2. Gwakọta pasili, Mint, lemon zest na ihe ọṅụṅụ, mmanụ olive, garlic na flakes na ose na nnukwu efere. Oge na nnu na ose.
3. Na-efe ihe oriri na-agbanye n'elu ma na-esote n'akụkụ.

Nutritional Guidelines (kwa na-eje ozi)
Calories	341
Ọnụba abụba	11 g
Abụba buru ibu	2 g
Abụba na-enweghị ntụpọ	3 g
Cholesterol	0 mg
Sodium	147 mg
Carbohydrates	58 g
Fri nri	15 g
Protein	15 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.