Nri nri anaghị eri anụ dị mfe nke ụmụaka ga-ahụ n'anya. E si na macaroni na cheese, nwa beans, ọka na salsa nakwa tofu maka protein na-edozi ahụ, nke a bụ nri nri anụ ọkụ na-ezighi ezi maka ezinụlọ nri abalị.
Ọ bụrụ na-amasị gị isi nri nri ngwa ngwa dị mfe, jide n'aka na-elele ndị a 15 izu ụka nri anụ nri pasta efere .
Ihe Ị Ga-achọ
- 1 igbe (14.5-ounces) ezinụlọ nke macaroni na cheese
- 1/2 (14- ma ọ bụ 16-ounce) ngwugwu mmiri siri ike-juru n'ọnụ
- tofu
- 1 ruo 2 tablespoons soy mmanụ
- 1 nwere ike (15-ounces) nwa agwa
- 1 nwere ike (15-ounces) ọka
- 1 1/2 iko kwadebere salsa
Otu esi eme ya
- Mmiri mmiri na nnukwu poteto ma ọ bụ ite iji mee ka macaroni dị ka ngwugwu.
- Ka ọ dịgodị, gbanye na tofu ma belata oghere ahụ n'ọkara. Tinye otu ọkara n'ime akpa plastik ma ọ bụ ihe nchekwa refrjiraeto, kpuchie ya na mmiri na refrigerate maka ojiji ọzọ n'ime ụbọchị ole na ole. Bee ihe fọdụrụ n'ime tofu n'ime obere cubes ma debe akwa akwa akwa. Pat na-eji akwa akwa akwa.
- Na skillet n'elu usoro-nnukwu okpomọkụ, mmanụ ọkụ. Tinye otutu nwa na agba aja aja, na-eme ka oge na-agba agba, na-agba agba gburugburu, ihe dị ka nkeji ise.
- Belata okpomọkụ ka ọ dị ala ma kpoo ọkụ mgbe ị na-akwadebe macaroni na cheese dị ka ntụziaka ntụziaka.
- Na colander, igbapu wee kpoo agwa agwa na ọka. N'ime nnukwu ite ma ọ bụ ite na-esi nri macaroni, jikọta tofu, nwa beans, ọka na salsa n'ime macaroni na cheese. Na-ekpo ọkụ n'elu ọkara-obere okpomọkụ ruo mgbe ihe ọkụkụ niile na-ewe iwe, ihe dị ka minit 10.
- Ọ bụrụ na-ịchọrọ, jere ozi na salsa ọzọ, chiiz shredded ma ọ bụ ude mmiri.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 702 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 2 mg |
| Sodium | 580 mg |
| Carbohydrates | 114 g |
| Fri nri | 28 g |
| Protein | 42 g |