Nke a dị mfe onye na-eri anụ Onye Ọzụzụ Atụrụ na-eme akwa nri maka ndị anaghị eri anụ na ọkụ ọkụ meatless ọzọ maka carnivores. Achịcha ahụ na-eji ịdị mma eme ihe dị ka agwa, akwụkwọ nri, na mkpuru ahịhịa na ihe ụtọ na-atọ ụtọ nduku, nke na-emekwa ka os daa na carbs. Ihe na-adịghị amasị.
Na efere bụ nri zuru oke n'onwe ya na-achọ obere ihe ọzọ maka ijere ozi ma ọ bụrụ na ịchọrọ na ihe dị mkpa, achịcha na-eko achịcha ma ọ bụ salad green salad bụ ezigbo egwu.
Ọ bụrụ na ị nwetala onye na-eri nri onye anaghị eri anụ, ọ na-efu ya.
Ihe Ị Ga-achọ
- 900g / 2 lb ụtọ nduku (peeled, bee n'ime nnukwu cubes)
- 6 tbsp mmiri ara ehi
- 110g / 1 bọta butter (cubed)
- 1 mmanụ ihe oriri
- 115g / 1 cup yabasị (chopped)
- 115g / 1 cup carrot (chopped chopped)
- 1 garlic clove (chopped chopped)
- 1 nwere ike gwakọta agwa (drained, lee ihe edere n'okpuru ***)
- 1 nwere ike igbata tomato (drained)
- 1 iko akwukwo nri
- 115g / 1 cup ọcha mushrooms (chopped)
- 2 pasent akwukwo ogwu akwukwo pasili
- 1 tbsp coriander akwukwo
- 115g / 1 cup Cheddar Cheese (grated)
- Nnu nnu
- Ngwakọta ose
Otu esi eme ya
Kpoo ọkụ na 375 ° F / 190 ° C / Gas 5
- Obụpde uto nduku ruo mgbe juu, igbapu. Debe mmiri ara ehi na butter na pan nke obụpde poteto, laghachi na ikpo ọkụ ma jiri nwayọọ na-ekpo ọkụ ruo mgbe butter ji agbaze. Gbakwunye nduku ahụ na-atọ ụtọ.
- Oge na-atọ ụtọ ma nọgide n'otu akụkụ.
- Kpoo mmanu n'ime nnukwu ite miri emi. Tinye yabasị na karọt na ighe maka nkeji ise. Tinye garlic na esi nri maka oge ọzọ.
- Tinye agwa, mushrooms na otu ụzọ n'ụzọ anọ nke ihe oriri na ngwaahịa na yabasị na karọt ma sie nri maka nkeji ise. Tinye ihe fọdụrụnụ, tomato, pasili, coriander na oge ya na ntakịrị nnu na ose.
- Debe ihe ndori ah u n'ime ihe mpempe nke 8 "/ 20cm site na 3" / 7cm ma obu iko nke okpukpo oven na-ekpuchi ya. Gwunye chiiz chiri n'elu nke nduku na ime na oven nke kpo oku nke 30 - 35 mins ruo mgbe ikuku di. browned na bubbly. Jụọ ozi ozugbo.
Emere Onye Ọzụzụ Atụrụ dị ka atụrụ na-ejupụta ala na ala na kọmịkpọ anụ na beef. Na nhazi a na edochi anụ na ngwakọta agwa - ị na-ahọrọ ọkacha mmasị gị - ịnye protein, ihe ọkụkụ maka ekpomeekpo na tomato maka ịkwado mma. ***
Jiri ngwakọta nke mkpọ ma ọ bụ agwa ya. Ọ bụrụ na ịnweghị agwa ndị a na-esi nri, ị ga-achọ ịmalite na efere n'ụbọchị ahụ site na ịghata agwa , wee sie nri. Ma ọ bụ na ị nwere ike iji nanị agwa ndị e ji esi nri ma ọ dị mfe maka efere a bụ ịzụta ike nke eghe agwa ya. Họrọ nchịkọta agwa kachasị amasị gị: M na-achọ mkpụrụ ọcha ọcha , flageolet, akụrụ uhie na ịgbakwunye ederede, ụfọdụ peas.
Gbanwee mgbanwe ndị dị iche iche na herbs. Nri ụtọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1168 |
| Ọnụba abụba | 72 g |
| Abụba buru ibu | 41 g |
| Abụba na-enweghị ntụpọ | 22 g |
| Cholesterol | 185 mg |
| Sodium | 703 mg |
| Carbohydrates | 101 g |
| Fri nri | 20 g |
| Protein | 35 g |