Ntụziaka a na-edozi ụlọ oriri na ọṅụṅụ ndị dị na Vegan na-edozi ahụ maka broccoli na ihe dị mma garlic sauce kachasị mma na osikapa esiri ya . Ọ bụrụ na ịchọrọ ka ihe dịkwuo mma, nweere onwe gị ịgbakwunye na ihe ndị ọzọ-ma eleghị anya carrots ma ọ bụ ọka bred, ma ọ bụ ọbụna ụfọdụ tofu maka nri siri ike.
Broccoli a na garlic sauce uzommeputa bu onye anaghị eri anụ, vegan, ma, ọ bụrụ na ị na-eji tamari n'ọnọdụ soy sauce, ọ na-abaghị uru, kwa. Naanị jide n'aka na akwukwo nri gị bụ gluten-free (gụọ akara ngosi-ụfọdụ bụ na ụfọdụ anaghị).
Ihe oriri na-edozi ahụ site n'ije ozi, gụnyere 1/2 cup cooked rice (si na Calorie Count):
Calories: 291, Calories si abụba : 54% Daily Value:
Total abụba: 6.0g, 9%; Ụba abụba: 0.9g, 4%
Cholesterol: 0mg, 0%
Sodium: 921mg, 38%
Total Carbohydrates: 51.9g, 17%
Fiber nri: 5.5g, 22%
Sugars: 12.2g
Protein: 10.3g
Vitamin A 27%, Vitamin C 302%, Calcium 11%, Ígwè 12%
Ihe Ị Ga-achọ
- 2 iko akwukwo nri efere
- 2 cloves garlic (minced)
- 1/4 cup soy sauce (ma ọ bụ nwa oge iji mee ka ọ ghara ịṅụ gluten)
- 1 tsp ginger
- 1/2 tsp uhie uhie flakes
- 1/4 iko shuga
- 2 bunches nke broccoli (chopped)
- 2 tbsp
- mmanụ olive
- 1 1/2 tbsp cornstarch
Otu esi eme ya
- Weta efere akwukwo nri na obụpde.
- Tinye garlic, soy sauce, ginger, ose na-acha uhie uhie na shuga, na-agba ume ka ijikọta nke ọma.
- Na nnukwu skillet, gbanye broccoli na mmanụ olive ruo mgbe ọ dị obere.
- Gbakwunye brotholi akwukwo nri akwukwo nri .
- Tinye ọkastarch, na-akpali nke ọma iji zere ihe ọ bụla.
- Kwe ka esi nri maka minit 6 ruo 8, ma ọ bụ ruo mgbe ihendori ga-agba.
- Na-arụ ọrụ n'elu osikapa ma ọ bụ ọka ọzọ , dị ka quinoa ma ọ bụ millet .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 152 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 893 mg |
| Carbohydrates | 24 g |
| Fri nri | 3 g |
| Protein | 5 g |