Akwụkwọ nri a na- eri nri na -abụkarị ihe kachasị amasị, ma akwụkwọ nri mmiri na-eme ka a ghara ịsị na a na-enwe aṅụrị na oge na-ezuru. A na-ebugharị ngwa ngwa ndị a na-atọ ụtọ ma na-atọ ụtọ na ngwakọta mmanya mmanya na-acha uhie uhie ma sie ya ngwa ngwa na mmiri. Na efere a na-eme ka efere nri zuru oke, mana ezigbo ụtọ maka onye anaghị eri anụ ma ọ bụ vegan n'ime ìgwè ahụ.
Ihe Ị Ga-achọ
- 1 ngwakọta nke asparagus (ihe dị ka 1 1/2 pound / 680 g)
- 2 dum
- artichokes
- 2 nnukwu zucini
- 1 ngwakọta nke obere carrots (6-7 ngụkọta)
- 4-6 nnukwu mmiri eyịm
- 1 lemon (bee na ọkara na mkpụrụ wepụrụ)
- Maka Marinade:
- 1/4 iko / 60 mL mmanya mmanya mmanya
- 3 tablespoons / 45 mL olive mmanụ
- 1 garlic clove (minced)
- 1 teaspoon / 5 ml nnu
- 1 teaspoon5 / mL dried oregano
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
1. Kpochapu ala ndị a na-esi na apị asparagus ka ha dị ihe dị ka 4 1/2 "ruo 5" sentimita n'ogologo. Saa na mmiri dị jụụ, kpochie akwa akwa akwa ma wepụ ya. Beechapụ ọ bụla ị ga na elu si carrots na-asa nke ọma. Pat akọrọ ma wepụ ya. Na-asa mmiri eyịm mmiri, kpochie, belata n'elu ihe dị ka 1/4 "wee bepụ ihe dịka 1/2" site na ala (akụkụ akwụkwọ ndụ akwụkwọ ndụ). Mee otu ihe ahụ na zucchini ma e wezụga ịkpụ n'ime mkpịsị diagonal (ihe dị ka 3-3 1/2 "ogologo na 1/2").
Debe ihe niile dị n'ime akpa plastic.
2. Gwakọta ihe oriri marinade na obere efere. Whisk iji jikọta na uto maka ọdịnaya nnu. Gbanwee mmasị gị. Wepu 1 1/2 tablespoons / 23 ml nke marinade na-etinye n'ime nnukwu efere ọzọ. Nke a ga-eji maka atịchok. Tinye ihe oriri na-edozi n'ime akwụkwọ nri. Kpachie ma jiri nlezianya na-ebugharị akwụkwọ nri na uwe elu na marinade. Tinye n'ime friji maka 20-30 nkeji.
3. Ọ bụ ezie na akwụkwọ nri na-achịkwa. Weta iko mmiri 4-5 ka obụpde n'ime ite. Bee ihe nkoro aka n'elu nke artichokes na ogwe aka edere gburugburu ebe obibi. Bee na ọkara na iji obere obere ngaji, jiri nlezianya kpochapụ ihe ọ bụla na-agba oyi n'ime ime atịchok. Ozugbo mmiri bịara na obụpde, tinye artichokes n'ime ite ahụ. Obụpde maka nkeji 5. Jiri ngwa ngwa wepu ma debe akwa akwa akwa ma ọ bụ ọtụtụ akwa akwa akwa. Jiri nkuku, gbanwee nlezianya ha ka ha wepu mmiri ozo ozo di n'ime etiti. Mee jụụ maka minit 10. Ọ bụrụ na carrots na-eji bụ nnukwu, mgbe ahụ, jiri otu ụzọ a-esi. Ka ha dị jụụ ma gbaa ya na marinade. Jide n'aka imezi maka nke a site na idobekwu marinade.
4. Ghaa na-eri ihe maka ọkara-elu okpomọkụ. Ozugbo ihe ọkụkụ rutere nri nri nri, ihe eji esi mmanụ mmanụ na-eji nnukwu eriri akpụkpọ ụkwụ, akwa akwa na akwa mmanụ. Dunk paper towel in oil and wipe across grill grates ọtụtụ ugboro iji mepụta ihe na-abụghị osisi nri n'elu.
5. Ntube na-edebe marinade n'elu akụkụ akuku nke atịchok na-etinye ha n'elu oghere nke dị n'akụkụ ala.
Gbakwunye akwụkwọ nri ndị na-edozi nri ma sie nri maka minit 8-10, jiri nlezianya tụgharịa 1-2 ugboro n'oge usoro nri.
6. Ozugbo a kesiri ya, akwụkwọ nri kwesịrị ịdị nro, ma ọ bụghị oke egwu. Tinye na efere efere, na-eji ihe ọṅụṅụ lemon ọhụrụ na-eje ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 217 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 69 mg |
| Sodium | 524 mg |
| Carbohydrates | 29 g |
| Fri nri | 8 g |
| Protein | 8 g |