Ngwurugwu a kpochapuru na ọgwụ ogwu bu otu n'ime nri kachasi mma m na-adighi nma. I nwere ike ime ka ogwugwu ogwu gi di nma site na ndi chopping ọnụ anu anu, chives, pasili na tarragon. Ma, iji mee ka nke a bụrụ nri na-agba ọsọ ọsọ ọsọ, jiri ezigbo ọgwụ ndị a mịrị amị na-agwakọta ị na-achọta n'ime oghere nke nnukwu ụlọ ahịa ahụ.
Nke a bụ ihe dị nso, zuru oke, nri abalị. Ọnụ ọgụgụ nri na oge eji eme ihe ekwesịghị ịbụ ihe karịrị nkeji 20, nke ahụ bụ naanị ma ọ bụrụ na fillet nwere ọtụtụ nku ọkpụkpụ ị chọrọ ịgha. N'ezie, nri a dị ngwa ngwa ọ dị obere oge iji nsị microwave ụfọdụ Brussels na-epulite ma ọ bụ mee salad tupu e mechaa ya. Ngwá ọgwụ ndị ahụ na-edozi ahụ na-eme ka eriri ahụ zuo oke. (Rịba ama: Salmon na-arụkwa ọrụ maka nri a.) (Foto ka njọ).
Ndị ọzọ bụ nri maka nri nri abụọ:
- Ntụziaka Meuniere Ntugharị
- Ngwurugwu egburu ya na Lemon Cream Sauce Ntụziaka
Na ebe a bụ ntụziaka maka efere nri ndị ga-aga nke ọma na azụ ahụ:
- Rice Pilaf na Mushrooms & Sausage Ntụziaka
- Tabbouleh Ntụziaka
- Ntụ ọka nke Broccoli
Ihe Ị Ga-achọ
- 2 6 oz. a na-ewepu trout (fillets pin nku wepụ) *
- 2 tablespoons mmanụ oliv
- 2 teaspoons Anụ osisi ọgwụ (ị nwere ike ịchọta ngwakọta a na ngalaba ihe oriri n'ahịa gị) **
- 2 pinches nnu (kosher)
- 1/2 lemon (ọkara)
Otu esi eme ya
1. Gwa oven ka ọ ghee ya ma tinye akwa n'elu elu.
2. Na-ekpuchi akwụkwọ mpempe akwụkwọ na-esi na ya na-etinye ya na mmanụ oliv.
3. Debe ihe eji akpụkpọ anụ na mpempe akwụkwọ.
4. Ntụ ọka na mmanụ olive, fesa nke ọ bụla na Fines Herbes, na ájá dị nro na ncha nke nnu Kosher.
5. Efere n'elu ihe ndọtị maka 4 ruo 4 1/2 nkeji (5 ruo 6 nkeji maka faịlụ salmon) dabere na oke.
Na-eje ozi na di na nwunye nke lemon ebe
* Rịba ama: Ị nwere ike ịchọta ọkpụkpụ ọkpụkpụ site n'itinye aka na mkpịsị aka gị na n'elu eriri n'ime akụkụ kasị njọ ma dọta ya na ọdụ. M na-eji obere nkedo nke bela-imi iji wepụ ọkpụkpụ ndị a.
* Rịba ama: M na-amasịkarị tarragon na ngwakọta Fines Herbes na trout, ma Herbes de Provence na ọgwụ ndị ogwu Italian dị mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 388 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 112 mg |
| Sodium | 246 mg |
| Carbohydrates | 1 g |
| Fri nri | 0 g |
| Protein | 38 g |