Nke a bụ obere abụba, elu-eriri dị iche iche na-agba ọkụ ma na-ejuputa. Iji chekwaa ụfọdụ calories abụba, ntụ ọka a na-esichaghị na-enweghị ihe mgbochi, nke na-eme ka shuga a bụrụ oke onye anaghị eri anụ, ọ bụrụhaala na ị na-eji efere ihe oriri na-eme ka ọ bụrụ ahịhịa.
Nri a na-eme ka nri nri ehihie zuru oke Nanị ihe ọ chọrọ bụ nri ọka zuru oke iji soro ya, ma ọ bụrụ na agụụ na-agụ gị, gbakwunye salad green na uwe mgbakwasa mmiri dị mfe.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ canola
- 2 garlic cloves, minced
- 1 yabasị, chopped finely
- 1 nnukwu carrot, diced
- 1 osisi nke celery, chopped
- 1 obere russet nduku, peeled na bee n'ime iberibe
- 4 iko enweghị abụba, obere ọkụ sodium ma ọ bụ broth akwukwo nri
- 2 iko mmiri
- 1 1/2 iko a gbawara agbawa uhie uhie, weghaara ma kpochapu ya
- Obere obere ose oji
Otu esi eme ya
- Achị mmanụ na nnukwu ite.
- Sauté garlic, eyịm, carrots na celery maka 3-4 nkeji, ruo mgbe ị gụchara.
- Tinye poteto, efere, mmiri, na peas.
- Were na obụpde, wee belata okpomọkụ na ala, kpuchie na simmer maka minit 45.
- Kwe ka ofe chekwaa ntakịrị, mgbe ahụ nyefee ya na blender na ngwakọta ruo mgbe ị ga-eji nwayọọ.
- Oge na-atọ ụtọ.
Na-eje ozi: Calories 220, Calories si abụba 26, Total abụba 3g (nọdụ abụba 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 163 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 520 mg |
| Carbohydrates | 29 g |
| Fri nri | 5 g |
| Protein | 7 g |