Ezi atịchok a na-ebelata abụotot bụ nri gọọmenti onye anaghị eri anụ maka Ista ma ọ bụ nri ọ bụla ọ bụla. A na-enweta ya na obere protein, a na-ekpokọta ya na artichokes maka ekpokpo ụtọ karịa cheese ma ọ bụ ude ma ọ dịkarịa ala abụba abụba.
Ntuziaka nke Soy Foods Council
Ihe Ị Ga-achọ
- 2 tablespoons sesame mmanụ
- 1 tablespoon butter unsalted (ma ọ bụ vegan margarine, iji na-ya
- vegan )
- 1 obere yabasị, chopped
- 2 iko Carnaroli ma ọ bụ Arborio risotto osikapa
- ¼ iko mmiri ara ehi soy
- ¼ iko apụl
- 6 iko akwukwo nri efere ma ọ bụ ngwaahịa, ewe iwe
- 1 tablespoon butter ma ọ bụ vegan margarine
- 2 cloves garlic, minced
- 8 ounces
- silk tofu, cubed
- 13 ounces esi nri Anichoke obi, diced
- Nri Cayenne nụrụ ụtọ.
Otu esi eme ya
- Na ịcha ite n'elu ọkara-nnukwu okpomọkụ, mmanụ ọkụ na butter. Tinye osikapa na esi nri, na-emegharị ugboro ugboro, ruo mgbe osikapa malitere agba aja. Tinye ọkara nke chopped yabasị, soy mmiri ara ehi na apụl ihe ọṅụṅụ. Kuki ma bido ruo mgbe mmiri gwakọtara mmiri.
- Gbakwunye efere akwukwo ihe ọkụ, ihe dị ka 1 cup n'otu oge. (Nri 1/4 iko efere.) Cook ma bido mgbe ọ gbakwunyere ihe ọ bụla ruo mgbe a na-etinye efere. Belata okpomọkụ ka ọ dị ala, kpuchie na esi nri nkeji iri abụọ.
- Ka ọ dị ugbu a, na obere obere ihe ọṅụṅụ na-ekpo ọkụ dị ọkụ, na-esi nri nkera ọkara nke yabasị na 1 tablespoon butter ruo mgbe ejighị ya kpọrọ browned. Bido na garlic ma sie nri nkenke. Tinye tofu na kpoo nkeji ole na ole.
- Wepu osikapa site na kpoo ma nwuo na debe 1/4 iko efere, tofu na ihe aturucho. Na-ekpo ọkụ. Oge na ose cayenne nụrụ ụtọ.
I nwekwara ike
7 mara mma na-eri anụ anaghị eri anụ
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 327 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 4 mg |
| Sodium | 569 mg |
| Carbohydrates | 53 g |
| Fri nri | 3 g |
| Protein | 10 g |