Ntụziaka nke Quiche na-adịghị mma

Nke a na-ahụkarị nke ọma n'oge okpomọkụ mgbe asparagus dị n'oge, ọ na-adịkwa ka ihe dị mma dị ka ihe dị mma. Enweghị onwe gị iji uzomume a mee ihe niile n'ime afọ ahụ, n'agbanyeghị nke ahụ, ma dochie ihe ọ bụla dị ọhụrụ ị ga-enwe!

Ihe Ị Ga-achọ

• Maka Asparagus a jụrụ oyi:
• 1/2 kilogram ọhụrụ asparagus
• Olive mmanụ, maka ịmị ọkụ
• Nnu na ose nụrụ ụtọ
• Maka Quiche:
• 8 ụzọ mgbede
• mmiri ara ehi nke ị na-ahọrọ , nke na-adịghị mmiri ara ehi
• 2 12.3 -achịkọta ihe nchịkọta nke nchịkọta na-acha ọkụ n'ahụ, dọrọ
• 1/2 iko na mmiri ara ehi na-eme ka mmiri ara ehi ma ọ bụ
• mmiri ara ehi almond
• 1/4 iko nri yist
• 3 tablespoons finely groundhews
• 3 cornstarch tablespoons
• 3 cheese tablespoons, nke dị ka Tofutti
• 1 teaspoon nnu
• 1/2 teaspoon freshly ground pepper
• 1/2 teaspoon garlic ntụ ntụ
• 1/2 teaspoon yabasị ntụ ntụ
• 1/4 teaspoon turmeric

Otu esi eme ya

1. Nri ọka wit asparagus. Kpoo ọkụ ahụ ọkụ. Ghicha ahihia asparagus na mmanụ olive. Nnu na ose, na grill maka ihe dị ka nkeji 5, ma ọ bụ ruo mgbe ọ bụ ejighị ya kpọrọ browned na ka crisp. Wepu ya na ncha, bee n'ime iberibe ma wepu ya.
2. Kpochapu ọkụ na 350 F. Ejiri mmanụ dị ọcha 9 "efere ma wepụ ya.
3. Kwadebe ihe ndi ahu. Wụsa ihe dị ka 1/2 nke mmiri ara ehi na-adịghị mmiri ara ehi na ala nke achịcha. Gbasaa mkpụrụ osisi asparagus ahụ n'elu cheese na-adịghị mmiri ara ehi. Wepụ ya. Na a na-eme ka ọ dị ọcha, gbasaa tofu, mmiri ara ehi soy, ememme oriri na-edozi ahụ, ahịhịa ala, ọkastarch, cheese cheese, salt, freshly ground pepper, garlic powder, onion powder, and turmeric until smooth. Mee ka mmiri na-egbuke egbuke na-adịghị na crumble na-eji ogwu osisi. Wunye ngwakọta a n'ime efere achịcha a kwadebere.

1. Nri maka minit 35 ruo mgbe aja aja na-acha aja aja, ma ọ bụ ruo mgbe a na-etinye nrịcha onwa na etiti n'etiti ọcha. Sụ ọkụ ma ọ bụ oyi

Nutritional Guidelines (kwa na-eje ozi)
Calories	192
Ọnụba abụba	10 g
Abụba buru ibu	3 g
Abụba na-enweghị ntụpọ	3 g
Cholesterol	25 mg
Sodium	119 mg
Carbohydrates	11 g
Fri nri	2 g
Protein	16 g

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