Nke a dị mfe salad uzommeputa bụ nnọọ Gọọmet akatabi okop. N'ezie, ọ bụ ihe jọgburu onwe ya na ndị ọbịa gị ga-eche na ị rụụrụ ọrụ na ya (ọ bụ naanị oge ole na ole ga-eme!). Nanị ịkwanye ụfọdụ pineapulu chunks (nke ọhụrụ ma ọ bụ mkpọ) na kukumba, yabasị na-acha uhie uhie, mpempe akwụkwọ ose uhie, na obereekere ọnụ na-edozi nri nke Thai dị mma , na voila - salad zuru okè nke na-amasị ma na-atọ ụtọ dịka oge okpomọkụ n'onwe ya. Na-eme ka salad dị mma soro ndị ọzọ nri nri Thai, ma ọ bụ buru ya gaa otu oriri mmanya ma ọ bụ potluck ebe ọ ga-abụ okwu nke oriri ahụ!
Ihe Ị Ga-achọ
- 1 1 1 1 iko (ọhụrụ ma ọ bụ pineapulu mkpọ) chunks
- 1
- English kukumba (ma ọ bụ 1 ọkara ubi cucumber)
- 3 mmiri eyịm (sliced)
- 1 na-acha ọbara ọbara ose (sliced thinly ma ọ bụ diced)
- 1/2 iko akọrọ akọrọ na-ejighi anwụrụ ọkụ (ma ọ bụ cashews)
- 1 cup coriander ọhụrụ
- 1/2 iko ọhụrụ basil doo (chopped ma ọ bụrụ na epupụta buru ibu)
- Maka uwe ejiji Salad:
- 2 cloves garlic (minced)
- 1 chili (de-seeded na minced, OR 1 tsp.
- chili ihendori )
- 1 tablespoon soy ihendori
- 1 tablespoon
- azụ azu
- Ihe ọṅụṅụ 1/2 wayo
- 2 teaspoon shuga aja aja
- 1/4 teaspoon oporo mado, ma ọ bụ 1/2 Tbsp. azụ azu
Otu esi eme ya
- Gwakọta ihe oriri niile na-edozi salad na iko ma wepụ ya. Na-etinye placapulu chunks na nnukwu efere.
- Iji kwadebe kukumba: Wepụ akpụkpọ ahụ na akwukwo nri, wee bee kukumba na ọkara ogologo. Iberibe ngalaba ndị a ọzọ ogologo oge (ọtụtụ ugboro ma ọ bụrụ na kukumba dị oké), mezie ụzọ ọzọ iji mepụta cubes ma ọ bụ chunks. Tinye ha na nnukwu efere.
- Ihe ose ose na-acha uhie uhie na-eme ka ọkpụkpụ dị iche iche. Tinye ha na nnukwu efere.
- Tinye sliced mmiri / akwụkwọ ndụ akwụkwọ ndụ yabasị, gbakwunyere obere ahụekere a ṅara n'ọkụ.
- Tinye ọtụtụ basil na coriander, tinye obere nke ọ bụla maka ejiji.
- Wụnye ihe mgbakwasị ahụ salad ma gbanye nke ọma.
- Ndị na-eto eto na-etinye na efere efere na n'elu ya na basil na coriander, gbakwunyere ezi mkpụrụ nke mkpụrụ.
- Ọ bụrụ na ịchọrọ, jikọọ ọnụ na ibe osisi.
Atụmatụ Salad :
- Salad a kachasị mma mgbe mbụ awara ya. Gbalịa iri nri n'ime 1-2 ụbọchị.
- Maka protein a gbakwunyere (ọ bụrụ na ị na-eje ozi dị ka isi ihe), gbanye n'ime iko 1 iko, ma ọ bụ 1 ngwugwu a gwakọtara tofu na-egbu n'ime cubes.
- Ọ bụrụ na ị na-eme atụmatụ ijere ya ozi na nnọkọ oriri ma ọ bụ were ya na ọkwa: Kwadebe ihe niile na-edozi ma tinye ha na ihe dị iche iche na friji. Kwadebe ihe mgbakwasa ma debe n'ime ite ma ọ bụ kpuchie ya na refrjiraeto, mgbe ahụ, jikọta ihe niile ọnụ tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 199 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 321 mg |
| Carbohydrates | 17 g |
| Fri nri | 4 g |
| Protein | 4 g |