Nke a creamy, mmiri ara ehi free risotto, bụ oyi zuru okè staple. Ngwakọta nke otu ite agaghị ejigide kichin gị ma ọ dịkwa ngwa ime. Dika risotto bu ihe omuma, lee ihe ndi anyi ji esi nri ka anyi cheghariri maka uzo anyi ga esi mee ihe a. Ezigbo maka ụmụaka na ndị toro eto na-aṅụ ara ara, gbalịa na nke a ma ọ bụ gbanwee obere ụyọkọ akwụkwọ nri maka broccoli maka mmụba oriri na-edozi ahụ! Na ihe na-erughị nkeji 30, risisto a ga-anọ na tebụl.
Ihe Ị Ga-achọ
- 3 1/2 iko akwukwo nri akwukwo
- 2 tablespoons mmanụ oliv, kewara
- 1 cup chopped eyịm
- 2 cloves garlic, chopped finely chopped
- 1 1/2 iko ejiri Arborio osikapu
- 1/2 iko mmanya ọcha
- 4 ounces na-agba nwa, ị ga-ewepụ ya
- 1/2 iko nri nri
- 1 tablespoon soy margarine nke mmiri ara ehi
- Nnu na ose oji, ka o rie
Otu esi eme ya
1. Weta efere akwukwo nri ka ichikota ya na obere obere ihe mgbochi nke ozo.
2. Na akwa anụ na-adabere n'elu okpomọkụ, ọkụ 1 pasent nke mmanụ oliv. Gbakwunye galik garlic na eyịm na esi nri, edemede mgbe ụfọdụ, ruo mgbe eyịm dị nro na translucent, ihe dika 6-8 nkeji.
3. Tinye okpukpu 1 nke mmanụ oliv na osikapa, na, na-echegharị mgbe niile, na-esi nri ruo mgbe osikapa na-ekpuchi ya ma na-ada dị ka ọka egisi osikapa dị na pan, na-eme mkpọtụ na nsị popping, ihe dị ka nkeji 4.
Tinye mmanya ahụ, na-echegharị mgbe niile, ruo mgbe mmiri dum na-etinye obi gị dum.
4. Na-agba chaa chaa atọ na-esi ísì ụtọ na osikapa ma na-esi nri. Nọgide na-agbakwunye efere ahụ na ntinye 3/4-cup, ikwe ka mmiri na-etinye aka na ntinye nke ọ bụla, ruo mgbe osikapa na-agagharị n'akụkụ ya kama ọ ka siri ike na etiti na osikapa bụ ihe na-edozi ahụ, ihe dịka minit 20.
5. Gbakwunye akwụkwọ nri na esi nri maka ihe dị ka minit 2 ruo 3, na-echegharị mgbe niile, ma ọ bụ ruo mgbe a ga-agbacha akwụkwọ nri na-acha akwụkwọ ndụ akwụkwọ ndụ. Ghota na ihe oriri na-edozi ahụ na mmiri ara ehi na-edoghị ahụ nke soy margarine ruo mgbe ejikọtara ya.
6. Tinye nnu na ose iji detụ ma jee ozi ozugbo.
Atụmatụ Nri na Ntinye Ngwá Ngwá
O zughi ikwu na ị na-eme risotto. Mee ya onwe gị site na itinye ntinye aka na nri. Ụzọ ụfọdụ ị ga-esi mee ka ihe nchekwa gị dị na ncheta gụnyere:
- Iji ahihia maka ndozi, dị ka pasili, tarragon ma ọ bụ chives
- Na-ejikọta mix-ins iji gbakwunye udidi dị ka veggies dị ka asparagus, peas ọhụrụ ma ọ bụ tomato greepu
- Ije ozi na risotto gị na efere nri dị ka skwọsh, salad ma ọ bụ oliv kalamata, na achịcha na-eko achịcha.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 453 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 684 mg |
| Carbohydrates | 76 g |
| Fri nri | 4 g |
| Protein | 11 g |