9 Ntụziaka osi nri siri ike dị mma site na nri ụtụtụ ruo nri abalị
Ndinaya
- Akwụkwọ nri na Chickpea Curry
- Savory Agwa na Akwukwo Ocha
- Pasta na eggplant ihendori
- Anụ ofe anụ ehi
- Agwa uhie n'elu osikapa Spanish
- Cajun Shrimp na osikapa
- Anụ na akwụkwọ nri agbajuru afọ
- Mkpụrụ osisi Cranberry
- Oatmeal ngwa ngwa ngwa ngwa
- Nyochaa maka
Ma ị na-achọ nri dị mma maka ọdịda ma ọ bụ oyi ma ọ bụ na-achọ ime ka kichin gị dị jụụ n'oge opupu ihe ubi na ọkọchị, ị ga-enwe obi ụtọ na ị nwere ntụziaka ndị a na-esi nri ngwa ngwa na ngwa ngwa gị. Nanị jupụta ngwa eji arụ ọrụ nke ọma na ngwa nri niile na -eji nwayọ nwayọ tupu ị lakpuo ụra (ịkwadebe nri ụtụtụ) ma ọ bụ n'ụtụtụ (maka nri abalị), na mgbe nri gị ga -akwadebe. (Gụọ: Oge ọzọ iji nweta ego n'ụlọ HIIT!)
Akwụkwọ nri na Chickpea Curry
Na -eme: 4 ruo 6 servings
Efrata
- 3 iko kọlịflawa florets
- 1 15-ounce nwere ike ịcha ọkụkọ, insachapụ ya ma gụchaa ya
- 1 iko a gbahapụrụ agbahapụ kpụrụ agwa agwa
- 1 iko sliced karọt
- 1/2 iko chopped yabasị
- 1 14-ounce nwere ike sie ofe akwukwo nri
- 2-3 teaspoons curry ntụ ntụ
- 1 14-ounce nwere ike inye mmiri ara ehi aki oyibo
- 1/4 iko epupụta basil ọhụrụ
- Eji osikapa agba aja aja (nhọrọ)
Ntuziaka
- N'ime onye na-esi nri 3-1/2- ma ọ bụ 4-quart, jikọta kọlịflawa, chickpeas, agwa ndụ ndụ, karọt na yabasị. Tinye broth na curry ntụ ntụ.
- Kpuchie ma sie nri na obere okpomọkụ maka awa 5 ruo 6 ma ọ bụ na ọnọdụ ọkụ dị elu maka awa 2 1/2 ruo 3.
- Nwuo na mmiri ara ehi aki oyibo na akwụkwọ basil gbachapụrụ agbachapụ. Ngaji osikapa, ma ọ bụrụ na -eji ya, n'ime ọkwá, na curry ladle n'elu. (Ọ bụrụ na-amasị gị usoro nri esi nri ngwa ngwa, mgbe ahụ ị ga-ahụ efere India 8 ndị ọzọ N'onwe Gị n'anya.)
Savory Agwa na Akwukwo Ocha
Na -eme: 6 servings
Efrata
- 3 14-ounce mkpọ akwukwo nri efere
- 1 15-ounce nwere ike tomato puree
- 1 15-ounce nwere ike obere agwa na-acha ọcha ma ọ bụ nnukwu Northern Northern, gbapụrụ ma kpochaa (zụta obere mkpọ maka ihe oriri ndị a dị ụtọ - ee, ha dị!)
- 1/2 iko osikapa agba aja aja na-esighị ya
- 1/2 iko finely chopped yabasị
- 1 teaspoon basil a mịrị amị
- 1/4 teaspoon nnu
- 1/4 teaspoon ose oji
- 2 garlic cloves, chopped
- Iko 8 nke a na-esichaghị ike gbutuo akwụkwọ nri ọhụrụ ma ọ bụ akwụkwọ kale
- Achịcha Parmesan gbachapụrụ agbachapụ
Ntuziaka
- Na 3-1/2- ma ọ bụ 4-quart ngwa ngwa osi nri, jikọta broth akwukwo nri, tomato puree, agwa, osikapa, yabasị, basil, nnu, ose, na galik.
- Mkpuchi; esi nri na obere okpomọkụ awa 5 ruo 7 ma ọ bụ na ọnọdụ okpomọkụ dị elu 2 1/2 ruo 3 1/2 awa.
- Tupu ị na -eje ozi, kpalie na akwụkwọ nri ma ọ bụ kale ma fesaa uzommebe osi ite dị nwayọ nke ọma na chiiz Parmesan.
Pasta na eggplant ihendori
Na -eme: 6 servings
Efrata
- 1 eggplant ọkara
- 1/2 iko chopped yabasị
- 2 14-1/2-ounce mkpọ tomato diced
- 1 6-ounce nwere ike mado tomato tomato
- 1 4-ounce nwere ike ịkpụ mushrooms, akpọrọ nkụ
- 1/4 iko mmanya na -acha ọbara ọbara
- 1/4 iko mmiri
- 2 garlic cloves, chopped
- 1 1/2 teaspoons a mịrị amị oregano
- 1/3 iko mkpụrụ oliv nke kalamata, bee n'ime
- 2 tablespoons chopped ọhụrụ pasili
- ose oji
- Pasta esiri esi nri
- cheese Parmesan shredded
Ntuziaka
- Bee eggplant; bee n'ime 1-anụ ọhịa cubes.
- Na 3-1 / 2- ruo 5-quart ngwa ngwa ngwa ngwa, jikọta cubes eggplant, chopped yabasị, tomato mkpọ na ihe ọṅụṅụ ha, tapawa tomato, mushrooms sliced , mmanya na-acha ọbara ọbara, mmiri, galik chopped na oregano.
- Mkpuchi; esi nri na obere okpomọkụ awa 7 ruo 8 ma ọ bụ na-ekpo ọkụ dị elu 3 1/2 ruo 4 awa.
- Tinye kalamata oliv na pasili. Oge nụrụ ụtọ na ose. Yet ihendori n'elu pasta; fesa achịcha Parmesan ji esi nri ngwa ngwa wee jee ozi. (Njikọ: Vegan Bolognese a bụ nhọrọ kacha mma maka stovetop maka ihe oriri anụ).
Anụ ofe anụ ehi
Na -eme: Ije ozi 4
Efrata
- 1 paụnd anụ ehi na-enweghị ọkpụkpụ, akpụcha ya ma bee n'ime iberibe nha
- 3 karọt ọkara, bee n'ime mpekere 1/2-inch
- 2 obere poteto, bee na bee n'ime 1/2-inch cubes
- 1 ọkara yabasị, chopped
- 1/2 teaspoon nnu
- 1/2 teaspoon mịrị amị thyme
- 1 akwukwo akwukwo
- 2 14-1/2-ounce mkpọ tomato diced
- 1 iko mmiri
- 1/2 iko peas oyi kpọnwụrụ akpọnwụ
- sprigs pasili ọhụrụ (nhọrọ)
Ntuziaka
- N'ime onye na-esi nri 3-1/2- ma ọ bụ 4-quart, jikọta iberibe anụ ehi, karọt sliced, poteto cubed, na yabasị e ghere eghe. Wụsa nnu na thyme. Tinye akwukwo akwukwo, tomato ya na mmiri ha, na mmiri. Nwuo ruo mgbe agwakọtara ihe niile.
- Mkpuchi; esi nri na obere okpomọkụ maka awa 8 ruo 10 ma ọ bụ na ọnọdụ okpomọkụ dị elu maka awa 4 ruo 5.
- Wepu ma tụfuo akwukwo akwukwo. Nwuo na peas ma dozie pasili pasili ma ọ bụrụ na achọrọ.
Agwa uhie n'elu osikapa Spanish
Na -eme: 6 ruo 8 servings
Efrata
- 2 iko akọrọ uhie agwa ma ọ bụ akọrọ akụrụ agwa
- 5 iko mmiri oyi
- 1 tablespoon mmanụ ihe oriri
- 3/4 paụnd anụ ezi na-enweghị ọkpụkpụ, bee n'ime iberibe 1-anụ ọhịa
- 2 1/2 iko chopped eyịm
- 6 garlic cloves, chopped
- 1 tablespoon ala cumin
- 4 iko mmiri
- 1 6-3/4-ounce ngwugwu osikapa Spanish, esiri ya
- Ọhụrụ jalapeno ose, sliced
Ntuziaka
- Itucha agwa; igbapu. Na nnukwu efere, jikọta agwa na iko mmiri 5; weta obụpde. Belata okpomọkụ ma kpoo nkeji 10.
- Wepu si okpomọkụ. Na-ekpuchi ma hapụ 1 hour. Sachaa na igbapu agwa.
- Kpoo mmanụ ọkụ na skillet n'elu ọkara-oke ọkụ. Esi nri anụ ezi na nkeji abụọ; igbapu abuba.
- Yiri ihe na-esi nri ngwa ngwa 3-1/2- ma ọ bụ 4-quart na mmiri esi nri. Tinye agwa, anụ ezi, eyịm, garlic, na cumin. Wunye na 4 iko mmiri; kpalie.
- Mkpuchi; sie nri nri ngwa ngwa na obere okpomọkụ awa 10 ruo 11.
- Iji ngaji slotted, wepụ agwa na anụ ezi. Na -efe agwa n'elu osikapa, tinyekwa mmiri mmiri ngaji n'elu. Kwadebe ya na jalapeno sliced. .
Cajun Shrimp na osikapa
Na -eme: 6 servings
Efrata
- 1 28-ounce nwere ike iberibe tomato
- 1 14-ounce nwere ike sie ofe ọkụkọ
- 1 cup chopped eyịm
- 1 cup chopped green mgbịrịgba ose
- 1 6- ruo 6-1/4-ounce ngwugwu ogologo ọka na ngwakọta osikapa ọhịa, dị ka Uncle Ben
- 1/4 iko mmiri
- 2 garlic cloves, chopped
- 1/2 teaspoon Cajun sizinin
- 1 paụnd esiri ya, mgbọ na amịpụtara
- Ihendori ose dị ọkụ (nhọrọ)
Ntuziaka
- N'ime onye na-esi nri 3-1/2- ma ọ bụ 4-quart, jikọta tomato na ihe ọ theirụ theirụ ha, ofe ọkụkọ, eyịm, ose mgbịrịgba, ngwakọta osikapa na ngwugwu ihe ọ ,ụingụ, mmiri, galik, na ihe na-esi nri Cajun.
- Mkpuchi; esi nri na obere okpomọkụ awa 5 ruo 6 ma ọ bụ na ọnọdụ okpomọkụ dị elu 3 ruo 3 1/2 awa.
- Gwakọta shrimp n'ime ngwakọta osikapa. Mkpuchi; esi nri maka nkeji iri na ise n'ogologo na ọnọdụ okpomọkụ dị elu. Wụsa uzommebe osi ite na-adịghị nwayọ ma ọ bụrụ na achọrọ.
Anụ na akwụkwọ nri agbajuru afọ
Na -eme: 6 servings
Efrata
- 1 1/2 pound anụ ehi na-enweghị ọkpụkpụ gburugburu steak, bee n'ime cubes 1-inch
- 4 karọt ọkara, bee n'ime mpekere 1/2-inch
- 1/2 iko sliced scallions
- 2 garlic cloves, minced
- 1 1/2 iko mmiri
- 2 tablespoons belatara-sodium soy ihendori
- 2 teaspoons grated ọhụrụ ginger
- 1 1/2 teaspoons nsị ehi-bouillon granules
- 1/4 teaspoon anuahade ose uhie
- 3 tablespoons ntụ ọka
- 3 tablespoons mmiri oyi
- 1/2 iko chopped ose mgbịrịgba uhie
- 2 iko tọgbọrọ chakoo nke kpọnwụrụ akpọnwụ sugar snap peas, gbazee
- Esi osikapa
Ntuziaka
- Na 3-1/2- ma ọ bụ 4-quart ngwa ngwa esi nri, jikọta anụ ehi, karọt, scallions, na galik. N'ime nnukwu efere, jikọta mmiri iko 1 1/2, soy sauce, ginger, bouillon, na ose uhie; wụsa ngwakọta na igwe nri.
- Mkpuchi; esi nri n'ebe dị obere ọkụ site na awa 9 ruo 10 ma ọ bụ n'ebe oke ọkụ dị 4 1/2 ruo 5 awa.
- Ọ bụrụ na ị na-eji ntọala obere ọkụ, tụgharịa gaa na oke ọkụ. Na obere efere, jikọta ọka ọka na 3 tablespoons mmiri oyi; nwuo n'ime ngwakọta anụ yana mgbịrịgba ose. Mkpuchi; esi nri nkeji 20 ruo 30 ọzọ, ma ọ bụ ruo mgbe ọ dị arọ, na -akpali otu ugboro. Gbakwunye peas na -esi ísì ụtọ. Jiri osikapa jee ozi. (Azịza ikpeazụ: Ọ bụ anụ uhie** ọ bụụrụ gị ihe ọjọọ?)
Mkpụrụ osisi Cranberry
Na -eme: 6 ruo 8 servings
Ntụziaka dị nwayọ nwayọ site n'ikike nke Pamela Braun nke MyMansBelly.com
Efrata
- 4 apụl (ihe dị ka 12) apụl, peeled, cored, na nkeji anọ
- 1 iko kranberị
- 1/4 iko mmiri
Ntuziaka
- Tinye apụl na kranberị na onye na -esi nri nwayọ wee wụsa mmiri n'elu. (Ọ bụrụ na ịchọrọ ime ka ọ na-atọ ụtọ, gbakwunye na shuga, shuga aja aja, ma ọ bụ cinnamon ugbu a.)
- Debe mkpuchi na onye na -esi nri nwayọ. Gbanyụọ ọkụ ka ọ dị obere ma sie nri maka awa 6.
- Wepu mkpuchi ma kpalie ka ị gbajie apụl na kranberị nke nwere ike ịdị na nnukwu iberibe.
- Na-eje ozi dị ka ọ dị, ma ọ bụ jiri blender immersion (ma ọ bụ blender oge niile) iji mee ka ọ dị nro.
Oatmeal ngwa ngwa ngwa ngwa
Na -eme: Ije ozi 8
Ntụziaka ngwa ngwa esi nri sitere n'ikike nke The Cleaner efere Club nke Beth Bader na Ali Benjamin
Efrata
- 1 iko ọka a kpụrụ akpụ
- 1/3 iko chopped ụbọchị
- 2/3 iko mịrị vine
- 1/3 iko mkpụrụ fig a mịrị amị
- 1/2 teaspoon ala cinnamon
- 1/3 iko chopped almọnd ma ọ bụ walnuts
- 4 iko mmiri
- 1/2 iko ọkara na ọkara (ma ọ bụ yogọt nkịtị, nke nwere ọtụtụ uru ahụike)
Ntuziaka
- Gwakọta ihe niile na-esi nri ngwa ngwa tupu ị lakpuo ụra.
- Gbanyụọ ọkụ ma sie nri maka awa 8 ruo 9.
- Ebido ikpokọta na ije ozi.