Esi nri otu ugboro, rie nri n'ime izu ahụ niile

Ndinaya

• Ose juru eju
• Mgbọrọgwụ Stew
• Nri nri spaghetti na-enweghị pasta
• Pasta ọka amịpụtara na Turkey Meatballs
• Nyochaa maka

"Enweghị m oge zuru oke" bụ ikekwe ihe ngọpụ kachasị na ndị mmadụ na-enye maka ịghara iri nri ka mma. Ka anyị siri mara na ọ dị mkpa ma kwuo na anyị ga-eri nri ngwa ngwa, mgbe anyị na-ala n'ụlọ n'oge abalị ka anyị gachara ọrụ ụbọchị, ịkwọ ụgbọala na-adị mfe karịa ịwapụta ite na ite, ịkpụ akwụkwọ nri, ma na -eche ihe ị ga -eji dochie basil ị chefuru na ị gwụla. Mana ị nwere ike ịnụ ụtọ nri esiri esi n'ụlọ kwa abalị site na ịkwadebe usoro nri otu ma ọ bụ karịa na ngwụsị izu ka ị nwee ike kpoo ọkụ wee rie ọtụtụ ugboro n'ime izu. Aghụghọ a dị mfe bụ omume ime ma ọ bụ imebi maka ihe ịga nke ọma na-adịte aka nke ndị mmadụ ogologo oge, yabụ nke a bụ ntụzịaka ole na ole iji nyere gị aka ịmalite.

Ose juru eju

Na -eje ozi: 4

Efrata:

2 tbsp mmanụ olive na -amaghị nwoke

2 cloves garlic, nke ọma

3 ọkara zucchini, chopped

1 ọkara yabasị, chopped

10 oz 95% anụ ezi anụ ezi anụ ezi

1 24 oz ite pasta ihendori

2/3 iko mkpọ sodium dị ala nke dị n'ebe ugwu, rinsed

4 iko nwa spinach

8 ọkara mgbịrịgba ose

1/2 iko achịcha Parmesan grated

Ntuziaka:

Kpochapu oven ruo ogo 350. Tinye ite ihendori nke dị ọkara n'elu ọkara okpomọkụ ma tinye mmanụ oliv na galik. Ozugbo garlic na-agbaze, tinye zukini na eyịm. Sauté ruo mgbe eyịm na-aghọ translucent, tinyezie anụ ehi n'ala na esi nri, na-akpali, ruo mgbe anụ ehi na-agba aja aja. Gwakọta na ihendori pasta, agwa na akwụkwọ nri nwa, gbanye ọkụ ka ọ dị obere, wee simmer maka nkeji iri. Mgbe ihe oriri na -esi nri, bepụ elu ose wee wepụ cores, mkpụrụ, na akpụkpọ ahụ ọcha. Tinye ose na efere 9x13 na mmiri 1/4 inch na ala nke pan. Jupụta ose ọ bụla na ngwakọta na akpọọ nkụ maka nkeji 30 ruo 40 ma ọ bụ ruo mgbe ose dị nro. Wụsa ya na Parmesan ma jee ozi.

Kwa nri: calorie 436, 18g abụba, 42g carbs, protein 31g, 12g fiber.

Mgbọrọgwụ Stew

Na -eje ozi: 6

Efrata:

2 Tbsp mmanụ olive

2 lbs na-enweghị akpụkpọ anụ, ara ọkụkọ, bee n'ime cubes 1-inch

2 tsp nke paprika

1 Tbsp rosemary akpọnwụwo

1 tsp nnu (nnu oké osimiri masịrị)

2 tsp ose oji

3 lbs lbs, bee n'ime cubes 1-inch

1 fennel bọlbụ, chopped

4 iberibe celery

3 cloves nke galik, minced

1 ọkara carrots, chopped

1 iko belatara efere ọkụkọ sodium

Ntuziaka:

Debe mmanụ olive, ọkụkọ, paprika, rosemary, nnu, na ose n'ime ala ite. Na -ekpuchi ya na akwụkwọ nri na ofe. Debe crockpot dị ala ma hapụ ka esi nri maka awa 8 ruo 10. Ọ bụrụ na ịnọ nso, ị nwere ike kpalite ofe ahụ kwa awa 2 ruo 3.

Kwa nri: calorie 503, abụba 9g, carbohydrates 68g, protein 36g, 11g fiber.

Nri nri spaghetti na-enweghị pasta

Na -eje ozi: 2

Efrata:

1 ọkara spaghetti skwọsh

8 oz 95% anụ ezi anụ ezi anụ ezi

1 ọkara yabasị, diced

2 tsp mmanụ olive

1/2 tsp nnu

1 tsp ose

1 iko pasta ihendori

Ntuziaka:

Bee skwọsh na ọkara ma hichapụ mkpụrụ osisi na eriri ndị na-adịghị mma na ngaji. Debe akụkụ skwọsh n'akụkụ na efere na ngwa ndakwa nri maka nkeji asatọ. Tụgharịa skwọsh ọkara, kpuchie ya na akwa nhicha mmiri, wee sie nri maka nkeji 7 ọzọ. Mgbe skwọsh na-esi nri, tinye anụ n'ala, eyịm, mmanụ oliv, nnu, na ose na skillet na-adịghị osisi n'elu ọkara-oke ọkụ. Ozugbo esichara anụ ehi, tinye tomato ihendori na simmer ruo mgbe skwọsh dị njikere. Mgbe skwọsh gụchara nri zuru oke, jiri nlezianya wepụ ya na ngwa ndakwa nri (ịdọ aka ná ntị: ọ ga-adị ọkụ) ma na-agba ọsọ ndụdụ ugboro ugboro n'ogologo ruo ogologo oge iji wepụ spaghetti dị ka strands. Na-ekpuchi skwọsh na anụ ihendori.

Kwa ọrụ: calorie 432, abụba 15g, carb 49g, protein 30g, eriri 11g

Pasta ọka amịpụtara na Turkey Meatballs

Na -eje ozi: 4

Efrata:

1 lb 99% toki nwere ala na -enweghị abụba

4 tsp nri flaxseed

2 tbsp tomato mado

2 akwa ọcha

1/4 ọkara yabasị, finely diced

3 cloves galik, nke a mịrị amị

1 tsp mmanụ oliv na-amaghị nwoke

6 oz nwere pasta ọka (nwalee akara Ezikiel 4: 9)

3 iko pasta ihendori

Ntuziaka:

Kpoo oven ruo ogo 400. Gwakọta turkey ala, nri flax, mado tomato, akwa ọcha, yabasị, galik, na mmanụ oliv n'ime nnukwu efere ma gwakọta nke ọma. Nyefee ngwakọta n'ime bọọlụ anụ iri na abụọ ma tinye ya na pan. Esi nri na oven maka nkeji 15 ruo 17, ruo mgbe ihe ọ juụ juụ doo anya ma ọ bụ okpomọkụ dị n'ime bụ ogo 160. Mgbe bọọlụ anụ na -esi nri, kwadebe pasta ọka pulitere dị ka ntuziaka ngwugwu si dị. Na obere efere, ihendori pasta na-ekpo ọkụ n'elu ọkara okpomọkụ. Mgbe esiri pasta na bọọlụ anụ, jikọta ya na ihendori.

Kwa nri: calorie 512, 15g abụba, 53g carbs, protein 42g

Nyochaa maka