Mgbe oge siri ike, ma ịchọọ ịdabere na nri abalị ma ọ bụ wepu, wepụta oge ole na ole n'ibido ịkwadebe na ịkwadebe akwụkwọ nri maka obi ụtọ na-atọ ụtọ ngwa ngwa na-esi nri na-esi nri nke ga-echere gị mgbe ị laghachiri n'ụlọ . Nke a bụ ụfụ anụ, ma enwere protein ụfọdụ na-acha ọcha.
Ihe Ị Ga-achọ
- 3 cloves garlic, chopped
- 1
- ọkara yabasị, chopped
- 2 ribs celery, chopped
- 2 nnukwu carrots, bee n'ime nnukwu mpekere
- 1 obere
- butternut squash , peeled, deseeded na bee n'ime 1 1/2-anụ ọhịa chunks
- 2 uzo uzo, akụkụ di ọcha, sliced
- 1 8-ounce mkpọ sliced mushrooms
- ½ mpempe obere obere salad poteto, dum
- 1 15-ounce nwere ike ịkụ ala-sodium ọcha
- ¾ cup akwukwo nri akwukwo nri *
- 1 15-ounce nwere ike na-esi n'ọkụ a gwakọtara n'ọkụ (Anyị na-eji Muir Glen ika)
- 1 akwukwo akwukwo
Otu esi eme ya
- Okpokoro garlic na akwụkwọ nri dị na 4 ruo 5-quart ngwa ngwa na-esi nri.
- Tinye agwa, efere, tomato na akwukwo akwukwo.
- Okpomọkụ na ala maka awa 5 ruo 7.
Site Na-eje Ozi: Calories 251, Calories si Fat 8, Total Fat 1g (nọdụ 0.1g), Cholesterol 0mg, Sodium 348mg, Carbohydrate 49.5g, Fiber 13g, Protein 11.2g
* Ọ bụrụ na ịchọrọ iri nri na-enweghị gluten, chọpụta ihe ndị dị na efere (Isi ihe oriri na Pacific Foods bụ gluten-free)
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 371 |
| Ọnụba abụba | 2 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 227 mg |
| Carbohydrates | 73 g |
| Fri nri | 18 g |
| Protein | 21 g |