Nri achicha na-ewepụta ihe uto na mgbọrọgwụ nke a dị mfe nchịkọta maka ṅara n'ọkụ carrots na parsnips na herbs. Ntụziaka a, site na "Nri Gourmet na Minit" (Akwụkwọ Lebhar-Friedman, 2004), na-agbakọta ọnụ n'ihe dịka minit 45. Beechaa akwụkwọ nri ahụ, ha ga-esi nri n'otu oge ahụ.
Na-efere efere a ṅara n'ọkụ na efere parsnips na anụ ọkụkọ a ṅara n'ọkụ ma ọ bụ anụ a ṅara n'ọkụ .
Ihe Ị Ga-achọ
- 4 parsnips, peeled (lee ntụ ntụ n'okpuru ebe a)
- 5 carrots, peeled na bee diagonally n'ime 3/4-anụ ọhịa oké Mpekere
- 3 pasent olive mmanụ
- 1 teaspoon nnu, ma ọ bụ nụrụ ụtọ
- 1 teaspoon ose oji, ma ọ bụ ka o rie
- 2 teaspoons chopped ọhụrụ rosemary
- 2 teaspoons chopped ọhụrụ sage
- 2 mmiri tablespoons
Otu esi eme ya
- Okpomọkụ ọkụ ka ọ dị ogo 350. Debe ihe ọ bụla n'ime parsnips 4 dị na ya na-agafe ebe ọ na-adị warara. Debelata akụkụ ndị ahụ dị warara n'ime mpekere 3/4-inch. Mee otu ụzọ dị oke anọ ma jiri diagonally belata ha n'ime mpekere 3/4-inch.
- Na nnukwu nnukwu efere, na-atụgharị parsnips, 5 carrots bee diagonally n'ime 3/4-anụ ọhịa nnukwu mpekere na 3 tablespoons olive mmanụ, 1 teaspoon nnu ma ọ bụ nụrụ ụtọ, 1 teaspoon ose ma ọ bụ iji detụ ire, 2 teaspoons chopped ọhụrụ rosemary, na 2 teaspoons chopped ọhụrụ sage. Na-ekesa ngwakọta na nnukwu efere na-emighị emeri ma wụsa na mmiri 2 tablespoons. Ghaa akwụkwọ nri na ala nke atọ nke oven ruo mgbe obi, ihe dị ka 30-35 nkeji.
Ihe niile gbasara akwukwo akwukwo nri
Mkpụrụ akwụkwọ mgbọrọgwụ bụ kpọmkwem - mkpuru osisi nke mgbọrọgwụ ya dị ka ihe oriri. N'ọnọdụ ụfọdụ, ọ bụghị nanị na mgbọrọgwụ riri ya, ma akụkụ akwụkwọ ndụ akwụkwọ ndụ. Ha dị mma maka gị! Ebe ọ bụ na akwụkwọ nri na-eto n'okpuruala, ha na-enweta ọtụtụ nri sitere na ala na-eme ka ha jupụta na antioxidants, vitamin C, B, A, na ígwè, na carbohydrates na-adịghị ngwa ngwa, na-eme ka obi dị gị ụtọ, na-enyekwa aka ịhazi shuga shuga gị na usoro nchịkọta nri.
Akwụkwọ nri na-agụnye carrots, beets, rutabagas, turnips, kohlrabi, horseradish, burdock, celeriac, daikon, jicama, parsnips, mgbọrọgwụ pasili, radishes, yams, poteto dị ụtọ, poteto, galik, eyịm, ọka na ọtụtụ ihe.
Ụdị dị iche iche dị site na ọdịda site na mmiri, ma e wezụga maka beets nke kachasị mma n'oge okpomọkụ. Na-oge mgbọrọgwụ nwere miri, swevor ekpomeekpo ma bụ juicier. Ma, ụbọchị ndị a, akwụkwọ nri ndị nwere mgbọrọgwụ na-adị kwa afọ site n'oge okpomọkụ.
Mgbe ị na-ahọrọ akwụkwọ nri mgbọrọgwụ, Oh My Veggies na-ekwu na ị ga-eji usoro nke ọzọ ị ga-eji mee ihe. N'ikwu ya n'ụzọ ọzọ, ka mgbọrọgwụ siri ike, ọ ka mma. Ha kwesịrị ịdị mma ma nwekwaa onwe ha ma ọ bụrụ na ha adịghị mma. Maka mgbọrọgwụ na elu elu, (beets, ọmụmaatụ), jide n'aka na ị ga-esi ike ma na-egbuke egbuke.
Egwu kachasị mma na-echekwa n'ime ụlọ dị jụụ, nke gbara ọchịchịrị, dị jụụ (dịka okpuru ulo siri ike!). Mgbe ị na-echekwa ha n'ime ngwa nju oyi, debe ha na akpa akwụkwọ ma ọ bụ plastic na crisper. Ịchekwa ha ekpuchighị ha na-eme ka ha belata ma mee ngwa ngwa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 175 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 468 mg |
| Carbohydrates | 27 g |
| Fri nri | 7 g |
| Protein | 2 g |