Green agwa bụ ihe oriri na ọtụtụ ụmụaka ga-ejide - ndị a na-eje ozi na ụlọ okpomọkụ ma ọ bụ dị jụụ, na yi uwe a mara mma vinaigrette. Ị nwekwara ike iji mgbakwasa a na-esi nri ndị ọzọ e ji esi nri ma dị mma, dị ka broccoli , asparagus , ma ọ bụ kọlịflawa.
Ị nwere ike iji mkpụrụ ọka ndị ọzọ niile ebe a na Kamut, dị ka ọka bali, osikapa aja aja , ma ọ bụ farro. Lee n'okpuru uzommeputa maka ozi ndị ọzọ na Kamut, ọka nke bara uru ịbata n'ime ụlọ nri gị, na nri gị.
Ihe Ị Ga-achọ
- 1½ pound agwa agwa
- 2 tablespoons extra virgin olive oil
- 2 tablespoons mmanya ọcha mmanya
- 2 okpokoro okpukpu pasent nke tablespoons
- 1 teaspoon Dijon mọstad
- 1 teaspoon ọhụrụ thyme epupụta
- 1 teaspoon ọhụrụ chopped rosemary
- Ngwunye nnu na ohuru n'ala oji ose
- 1 cup esiri Kamut
Otu esi eme ya
- Weta nnukwu ite nke mmiri salted ọma na obụpde. Gbanye agwa n'ime mmiri ma kwe ka ha na-esi nri maka nkeji 3 ruo mgbe ha ga-amalite ịdị nro. Dichaa agwa n'ime colander ma jiri mmiri oyi mee ka ha kwụsị nri ma chebe agba.
- Na obere efere ma ọ bụ akpa jikọtara mmanụ olive, mmanya, shallots, Mọstad, thyme, rosemary, na nnu na ose. Fanye ma ọ bụ gbaa jijiji iji gbakọta.
- Tinye Kamut, agwa agwa na tomato n'ime nnukwu nnukwu efere ma wụnye mgbakwasa. Nwepu ka ijikọta nke ọma. Na-eje ozi na ụlọ okpomọkụ ma ọ bụ chilled.
Kamut bụ ụdị ọka wit nke oge ochie nke ndị ọrụ ugbo nke oge a chọtara na nso nso a. Mkpụrụ ọka zuru oke ọka ọka ọka wheat bụ ihe na-edozi ahụ nke selenium, zinc, magnesium na ígwè. Ọ dị elu na protein, nke nwere protein 7 nke protein na-eje ozi, na ebe dị mma nke eriri nri - nnukwu ihe oriri na-eri anụ anaghị eri anụ.
Ihe odide siri ike na ọgaranya na-eme ka mkpụrụ ọka a bụrụ nnukwu mgbakwunye na pilafs, soups, na salds oyi. Kamut na-etinye ihe odide ya nke ọma na nri, na-ahapụ ha ka a gbakwunye ha na soups na mbido usoro nri n'emeghị mushy. Chee echiche banyere Kamut n'ebe ọ bụla ị ga-eji osikapa ma ọ bụ ọka bali dị ogologo mee ogologo oge maka mgbanwe ọsọ ọsọ.
Ịgha mkpụrụ na abalị ga-ebelata oge nri nke Kamut. Naanị jide n'aka na ị ga-elele ngwugwu ngwugwu. Ọzọkwa, chee echiche banyere ịmepụta nnukwu ọka ọka ma debe ya na ngwa nju oyi iji mee ihe n'ime izu, ma ọ bụ na-arụkwa ọrụ na obere, na-emepụta ihe iji kwadebe oge ọ bụla.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 229 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 68 mg |
| Carbohydrates | 35 g |
| Fri nri | 11 g |
| Protein | 10 g |