12 Healthy Dinner Ideas for Abụọ

Ndinaya

• 1. Chicken-quinoa nnukwu efere
• Efrata:
• Ntụziaka:
• 2. Sesame-tofu ‘eghe’ osikapa
• Efrata:
• Ntụziaka:
• 3. Mango-ube oyibo azu azu
• Efrata:
• Ntụziaka:
• 4. chickentọ-nduku-na-broccoli ọkụkọ
• Efrata:
• Ntụziaka:
• 5. Nnukwu efere egheere eghe na lentil
• Efrata:
• Ntụziaka:
• 6. Chickpea-tuna letus ekpuchi
• Efrata:
• Ntụziaka:
• 7. Pasalụ-akwụkwọ nri akwụkwọ nri
• Efrata:
• Ntụziaka:
• 8. Oporo-na-ube oyibo quinoa nnukwu efere
• Efrata:
• Ntụziaka:
• 9. ‘zoodles’ ahụekere-ọkụkọ
• Efrata:
• Ntụziaka:
• 10. Anụ fajitas
• Efrata:
• Ntụziaka:
• 11. Akwụkwọ nri-ero frittata
• Efrata:
• Ntụziaka:
• 12. Ọkụkọ ọkụkọ-kọlịflawa
• Efrata:
• Ntụziaka:
• Isi okwu

Ọ na-adịkarị ka ị na-agba ọsọ n'oge nri abalị ma họrọ maka nhọrọ dị mfe, dịka nri ngwa ngwa ma ọ bụ nri oyi, ọbụlagodi ma ọ bụrụ na gị na onye ọzọ na-eri nri - dị ka onye ọlụlụ, nwatakịrị, enyi, ma ọ bụ nne na nna.

Y’oburu n’acho udiri ihe di iche ichoro ichoro udiri isi ihe i na eme, otutu ihe ichoro, obere nri abughi obere oge iji kwadebe ma dikwa nma.

N'ụzọ na-akpali mmasị, a na-ejikọ nri ndị a na-esi esi nri n'ụlọ na nri nri ka mma, na nri ezinụlọ na-ebute nri ahụike ma nwekwaa uru dị arọ ụmụaka na ndị na-eto eto (,).

Nke a bụ echiche iri abụọ na-edozi ahụ na nke na-enweghị atụ maka abụọ.

1. Chicken-quinoa nnukwu efere

Efere quinoa a jupụtara na protein.

Naanị iji gram 3.5 ounce (100-gram) na-eje ozi, quinoa na-enye amino acid niile dị mkpa, ezigbo akụkụ nke abụba omega-6, na 10% nke Daily Value (DV) maka nri (,,,).

Ọ bụghị naanị na ọkụkọ nwere abụba kamakwa ọ na-enwe protein, nke nwere 3.5 ounces (100 gram) nke anụ ara na-enye gram 28 gram na gram 4 nke abụba ().

Ntụziaka a na-eje ozi abụọ ma dị njikere n'okpuru 30 nkeji.

Efrata:

• 1 ọkpụkpụ, anụ ọkụkọ na-enweghị akpụkpọ anụ (gram 196), belata n'ime cubes 1-inch (2.5-cm)
• 1 iko (240 ml) nke mmiri
• 1/2 iko (gram 93) nke quinoa, anaghị edozi
• Iko 2 (gram 100) nke arugula
• 1 obere ube oyibo, sliced
• 1/2 iko (gram 75) nke cherị tomato, ọkara
• 2 akwa
• 1 tablespoon (gram 9) nke mkpụrụ osisi sesame
• 1 tablespoon (15 ml) nke mmanụ oliv
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Oge anụ ọkụkọ na nnu na ose iji nụrụ ụtọ.
2. Were mmiri na obụpde ma tinye quinoa. Kpuchie ma belata okpomọkụ na ọkara-ala. Kwadebe nri abalị ruo minit 15 ma ọ bụ ruo mgbe mmiri ahụ nabatara.
3. Ka ọ dị ugbu a, sie ọkụkọ na mmanụ oliv na stovu. Mgbe cubes na-acha aja aja, wepụ pan na ọkụ.
4. Debe mmiri dị sentimita 3 (7 cm) n'ime ite ma weta ya na otuto. Belata ọkụ ahụ na simmer, tinye nsen ahụ, ma sie ya nwayọ maka minit 6.
5. Mgbe emechara ya, tinye nsen ahụ na mmiri oyi ma mee ka ọ dị jụụ. Jiri nwayọọ gbawaa shells ahụ, gbasasịa ma gbue ya abụọ.
6. Eke quinoa n'ime efere abụọ ma jiri arugula, ọkụkọ, ube oyibo, tomato cherry, àkwá na mkpụrụ osisi sesame.

Kwa na-eje ozi ():

• Calorisị: 516
• Protein: 43 gram
• Abụba: 27 gram
• Carbs: 29 gram

2. Sesame-tofu ‘eghe’ osikapa

Nzuzo dị mma banyere efere eghe-osikapa a bụ na a na-eme ya n’ezie.

Na mgbakwunye, e jikọtara tofu na ọtụtụ uru ahụike, gụnyere mmụba abụba dị mma, ahụike obi, na njikwa shuga ọbara,,,,,).

Ntụziaka a bụ anaghị eri anụ, n'agbanyeghị na ị nwere ike gbanye tofu maka ọkụkọ ma ọ bụ oporo ma ọ bụrụ na ịchọrọ.

Ọ na-eje ozi abụọ ma were 1 awa iji kwadebe.

Efrata:

• 1/2 ngwugwu (3 ounces ma ọ bụ gram 80) nke tofu siri ike
• 3 tablespoons (45 ml) nke mmanụ sesame
• 1/2 ngaji (10 ml) nke maple sirop
• 1/2 ngaji (10 ml) nke apụl cider mmanya
• 1 tablespoon (15 ml) nke belatara-sodium soy ihendori
• 1/2 ngaji (gram 5) mkpụrụ osisi sesame
• 1 iko (gram 140) nke peas na carrots
• 1 obere yabasị ọcha, diced
• 1 akwa, gbanye ya
• 1 iko (186 grams) nke osikapa ọcha, na-agba mmiri
• 1/4 iko (gram 25) nke scallions, belata

Ntụziaka:

1. Kpochapu oven na 425 Celsius F (220 Celsius C) ma tinye akwụkwọ mpempe akwụkwọ na akwụkwọ akpụkpọ anụ. Debe tofu n'etiti akwa mpempe akwụkwọ mpempe akwụkwọ ma pịpụta mmiri ka ị nwere ike. Dice n'ime cubes 1-inch (2.5-cm).
2. Na efere, gwakọta ọkara mmanụ sesame na soy sauce, gbakwunye ihe niile nke maple sirop, apụl cider mmanya, na mkpụrụ osisi sesame. Tinye tofu na mkpuchi nke ọma, tinyezie ya na mpempe akwụkwọ na ime maka minit 40.
3. Ihe dị ka nkeji iri atọ ka ị sie mmiri, kpoo obere ite ma kpochaa akwa ahụ, wee wepụta ya.
4. Griiz nke abụọ buru ibu ma tinye akwa, osikapa, yabasị ọcha, peas, na karọt. Jiri mmanu sesame ndi ozo na soy sauce were sachaa ihe ndi ozo iji kesaa ya. Wụsa scallions ahụ n’elu.
5. Ime nke 7-10 nkeji na ewepu ma mmiri Ibé akwụkwọ si oven.
6. Gwakọta tofu na osikapa tupu ị jee ozi.

Kwa na-eje ozi ():

• Calorisị: 453
• Protein: 13 gram
• Abụba: 26 gram
• Carbs: 43 gram

3. Mango-ube oyibo azu azu

Osimiri tacos ndị a dị mfe ọ bụghị naanị na-ewepụta agba na ọkụ na-ekpo ọkụ kamakwa abụba ndị nwere ezi obi, dị ka abụba omega-9 dị ka oleic acid.

A maara Oleic acid maka ihe ndị na-egbu egbu na ọrịa kansa. Ọmụmụ ihe na-egosipụtakwa na ọ dị mkpa maka ezigbo mmepe ụbụrụ na ịrụ ọrụ (,,,).

Ntụziaka a na-eje ozi abụọ ma dị njikere n'okpuru 30 nkeji.

Efrata:

• 2 tilapia fillets (gram 174)
• 1 tablespoon (15 ml) nke mmanụ oliv
• 3 tablespoons (45 ml) nke wayo ihe ọ juiceụ juiceụ
• 1 ngaji (15 ml) mmanụ a honeyụ
• 2 garlic cloves, mepụtara
• 1 tablespoon (8 grams) nke chili ntụ ntụ
• 1 iko (70 grams) nke kabeeji, shredded
• 1 tablespoon (5 grams) nke cilantro, gbanwere
• 2 tablespoons (32 grams) nke obere abụba utoojoo ude
• 1 iko (165 grams) nke mango, gbanye
• 1 obere ube oyibo, diced
• 4 obere ọka tortillas
• tuo nke cumin, nnu, na ose

Ntụziaka:

1. Kpochapu ihe na-eme ka o sie ike. Tinye tilapia na efere ma tinye mmanụ oliv, ihe ọ juiceụimeụ lime, mmanụ a honeyụ, galik, cumin, nnu, na ose. Agehịa aka n'oge na-aga n'ime azụ ma hapụ ịnọdụ ala maka nkeji iri abụọ.
2. Maka slaw, gwakọta kabeeji, cilantro, na ude mmiri na nnukwu efere dị iche, na-agbakwunye nnu na ose iji nụrụ ụtọ. Igwe friji maka nkeji 10.
3. Wepu azu site na marinade ma ghee ya maka minit 3-5 n’akuku nke ozo. Debe azụ ahụ n'akụkụ, wee ghee tortilla ahụ maka sekọnd ole na ole n'akụkụ nke ọ bụla.
4. Kewaa azu azu na tortilla anọ, tinye slaw, wee tinye mango na ube oyibo.

Kwa ije ozi ():

• Calorisị: 389
• Protein: 28 gram
• Abụba: 74 gram
• Carbs: 45 gram

4. chickentọ-nduku-na-broccoli ọkụkọ

Site na ọkụkọ-nduku-na-broccoli a, ị ga-enweta nri na-edozi ahụ nke gụnyere carbs starch, protein siri ike, inine, na abụba dị mma.

Ọ na-ebute ọtụtụ antioxidants, dị ka vitamin C, anthocyanins, na flavonoids, site na poteto ya dị ụtọ, eyịm, broccoli, na cranberries.

Antioxidants bụ ụmụ irighiri ihe na-enyere aka ichebe ahụ gị pụọ na ndị nweere onwe ha ma jikọtara ya na ọtụtụ uru ahụike, gụnyere ihe mgbochi anticancer yana ahụike obi ka mma (,,, 21)

Ntụziaka na-eje ozi abụọ ma dị njikere n'okpuru 30 nkeji.

Efrata:

• 1 ọkpụkpụ, anụ ọkụkọ na-enweghị akpụkpọ anụ (gram 196), belata n'ime cubes 1-inch (2.5-cm)
• Iko 2 (gram 170) nke broccoli florets
• 1 iko (200 grams) nke ụtọ nduku, cubed
• 1/2 iko (80 grams) nke yabasị uhie, gbanwere
• 1 galiki, mebiri
• 1/4 iko (gram 40) nke kranberị a mịrị amị
• 3 tablespoons (28 grams) nke walnuts, chopped
• 2 tablespoons (30 ml) nke mmanụ oliv
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Kpochapu oven na 375 Celsius F (190 Celsius C) ma tinye akwụkwọ mpempe akwụkwọ na akwụkwọ akpụkpọ anụ.
2. Ikpokọta broccoli, poteto ụtọ, yabasị, galik. Jiri mmanu na oge were nnu na ose were were mmanu were kpoo. Kpuchie ya na foil ma ghaa minit 12.
3. Wepu si oven, tinye ọkụkọ, ma mee maka minit 8 ọzọ.
4. Wepu na oven otu ugboro, gbakwunye cranberries a mịrị amị na walnuts, ma ghee ya ọzọ na nkeji 8-10 ma ọ bụ ruo mgbe ọkụkọ ga-esi.

Kwa na-eje ozi ():

• Calorisị: 560
• Protein: 35 gram
• Abụba: 26 gram
• Carbs: 47 gram

5. Nnukwu efere egheere eghe na lentil

Nri a anaghị eri anụ nwere ọtụtụ akwụkwọ nri na protein sitere na osisi ().

Ọ na-enyekwa ezigbo ihe igwe, nke na-ebunye oxygen n'akụkụ ahụ gị niile, ọ naghị enwekarị nri ndị anaghị eri anụ (,).

Ntụziaka ahụ na-eje ozi abụọ ma dị njikere na 40 nkeji.

Efrata:

• 1 obere yabasị ọcha, diced
• 1 iko (128 grams) nke karọt, cubed
• 1 ọkara zucchini (gram 196), cubed
• 1 ọkara ụtọ nduku (gram 151), cubed
• 1 teaspoon (5 ml) nke mmanụ oliv
• 1 teaspoon nke ọhụrụ ma ọ bụ nke a mịrị amị rosemary
• 1 teaspoon nke ọhụrụ ma ọ bụ nke a mịrị amị thyme
• 1/2 iko (100 grams) nke lentil, na-adịghị esi
• 1 iko (240 ml) nke akwukwo nri efere ma ọ bụ mmiri
• 1 ngaji (15 ml) nke balsamic mmanya
• 1 ngaji (15 ml) mmanụ a honeyụ
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Kpochapu oven na 425 ° F (220 Celsius C). Tinye yabasị, karọt, zucchini, na nduku na-atọ ụtọ na nnukwu efere, jiri mmanụ oliv, jiri nnu na ose mee oge. Gwakọta nke ọma.
2. Gbasaa veggies na tray mmiri, fesaa ya na rosemary na thyme, wee ghee nke 35-40.
3. N'ime ite, weta ofe akwukwo nri ma obu mmiri na obụpde, wee belata na simmer. Gbakwunye lentil ma kpuchie ya. Esi nri nke 20-25 nkeji ma ọ bụ ruo mgbe obi.
4. Ozugbo emere ihe niile, tinye veggies na lentil n'ime nnukwu efere ma jiri mmanya balsamic na mmanụ a honeyụ na-atụgharị. Gwakọta nke ọma tupu ị na-eje ozi.

Kwa na-eje ozi ():

• Calorisị: 288
• Protein: 12 gram
• Abụba: 3.5 gram
• Carbs: 56 gram

6. Chickpea-tuna letus ekpuchi

Nri a juputara na protein site na tuna na chickpeas. Kedu ihe ọzọ, ọ na-enye ezigbo ọgwụ nke eriri site na veggies, na-eme ka ị nwee mmetụta zuru oke ruo ọtụtụ awa (,,).

Ntụziaka na-eje ozi abụọ ma dị mfe ịme.

Efrata:

• 1 iko (164 grams) nke chickpeas, sie
• 1 nke tuna (gram 170) mkpọ n'ime mmiri, kpochapụrụ
• 6 butter-letus epupụta
• 1 karọt karọt, gbanwere
• 1 obere yabasị uhie, gbanye
• 1 stalk nke celery, belata
• 2 tablespoons (10 grams) nke cilantro, chopped
• 1 galiki, mebiri
• ihe ọ fromụ juiceụ si 1 lemon
• 2 tablespoons (30 grams) nke Dijon Mọstad
• 1 ngaji (gram 15) nke tahini
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Gbakwunye chickpeas na igwe nri. Ghaa ha oge ole na ole, mana hapụ obere iberibe.
2. N'ime efere, gwakọta tuna, karọt, yabasị, celery, cilantro, na galik. Ekem tinye chickpeas na ihe ndị ọzọ fọdụrụnụ - ma e wezụga maka letus - ma jikọta ya nke ọma.
3. Debe ihe dị ka ngaji 2-3 nke ngwakọta na akwukwo letus ọ bụla tupu ị jee ozi.

Kwa ije ozi ():

• Calorisị: 324
• Protein: 30 gram
• Abụba: 9 gram
• Carbs: 33 gram

7. Pasalụ-akwụkwọ nri akwụkwọ nri

Pasta a na-atọ ụtọ nke salmon-spinach pasta na-enye nri kwesịrị ekwesị nke ejiri omega-3 fatty acids riri.

Omega-3 abụba na-enye ọtụtụ uru ma egosikwala ịlụso ọnọdụ ọgụ na ọrịa obi ọgụ,,,.

Ntụziaka na-eje ozi abụọ ma dị njikere n'okpuru 30 nkeji.

Efrata:

• 1/2 paụnd (gram 227) nke enweghị ọkpụkpụ, anụ salmọn na-enweghị akpụkpọ
• 1 Iko (gram 107) nke pasta penne
• 1.5 tablespoons (21 grams) nke bọta
• 1 obere yabasị ọcha, bee
• Iko 3 (gram 90) nke akwụkwọ nri
• 1/4 iko (gram 57) nke ude gbara ụka dị obere
• 1/4 iko (gram 25) nke cheese nke Parmesan, grated
• 1 galiki, mebiri
• 1 tablespoon nke pasili ọhụrụ, chopped
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Ghaa pasta dika ntuziaka ngwugwu. Ka ọ dị ugbu a, gbanye yabasị na bọta maka minit 5.
2. Tinye salmon ma sie nri maka minit 5-7, na-agbasa ya na flakes mgbe ị na-esi nri. Tinye akwukwo nri ma sie nri rue mgbe ogha.
3. Tinye ude gbara ụka, chiiz Parmesan, galik, nnu, na ose. Ghichaa nke ọma tupu ị gbakwunye pasta esi nri na pasili.
4. Gwakọta nke ọma tupu ị na-eje ozi.

Kwa na-eje ozi ():

• Calorisị: 453
• Protein: 33 gram
• Abụba: 24 gram
• Carbs: 25 gram

8. Oporo-na-ube oyibo quinoa nnukwu efere

Efere shrimp-na-avocado quinoa a na-enye nri protein dị elu na ezigbo ego nke abụba abụba (MUFAs).

MUFA na-akwalite ogo abụba ọbara ma nyere aka nwekwuo vitamin ndị nwere ike ịmịnye abụba, dị ka vitamin A, D, E, na K (,).

Nri a dị mfe ịgbanwe. Nwere ike ịhapụ oporo ma ọ bụ dochie ha na isi iyi protein kachasị amasị gị, dị ka ọkụkọ, akwa, ma ọ bụ anụ.

Ntụziaka na-eje ozi abụọ ma were ihe dị ka nkeji iri abụọ.

Efrata:

• 1/2 paụnd (gram 227) nke oporo ahịhịa, peel na deveined
• 1 iko (186 grams) nke quinoa, sie
• ọkara nke ọkara kukumba, diced
• 1 obere ube oyibo, sliced
• 1 tablespoon (15 ml) nke mmanụ oliv
• 1 ngaji (gram 14) nke bọta, gbazee
• 2 garlic cloves, mepụtara
• 1 ngaji (15 ml) mmanụ a honeyụ
• 1 tablespoon (15 ml) nke wayo ihe ọ juiceụ juiceụ
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Kpoo skillet ma kpoo galik na butter na mmanụ oliv. Tinye oporo ma sie nri na akuku abuo. Gbakwunye mmanụ a honeyụ, ihe ọ lụ lụ wayo, nnu, na ose, sie ya ruo mgbe ihendori ahụ ga-ebu ibu.
2. N'ime efere abụọ, kee quinoa na elu na oporo, ube oyibo, na kukumba.

Kwa ije ozi ():

• Calorisị: 458
• Protein: 33 gram
• Abụba: 22 gram
• Carbs: 63 gram

9. ‘zoodles’ ahụekere-ọkụkọ

"Zoodles" bụ zucchini noodles, nke na-eme ihe magburu onwe obere-carb, nri na-enweghị gluten maka pasta mgbe niile.

Ntụziaka dị elu na protein na abụba ahụike site na bọta peanut, nke nwere ike ichebe megide ọrịa obi site na ịkwalite obere LDL (ọjọọ) na mkpokọta cholesterol (,).

Ọ dị nnọọ mfe ịme ma jee ozi abụọ.

Efrata:

• 1 ọkpụkpụ, anụ ọkụkọ na-enweghị akpụkpọ anụ (gram 196), sie ma shred
• 1 nnukwu zukini (gram 323), gbadara n'ime noodles
• 1/2 iko (gram 55) nke karọt, shredded
• 1/2 iko (35 grams) nke kabeeji uhie, shredded
• 1 obere mgbịrịgba, bee
• 2 tablespoons (27 ml) nke mmanụ sesame
• 1 teaspoon nke minced garlic
• 3 tablespoons (gram 48) nke ahụekere bọta
• 2 tablespoons (30 ml) mmanụ a honeyụ
• 3 tablespoons (30 ml) nke belatara-sodium soy ihendori
• 1 ngaji (15 ml) nke osikapa mmanya
• 1 teaspoon nke ọhụrụ ginger
• 1 teaspoon nke na-ekpo ọkụ ihendori

Ntụziaka:

1. Ghaa galik na 1 tablespoon (15 ml) nke sesame mmanụ na skillet karịrị ọkara okpomọkụ. Tinye karọt, kabeeji, na ose. Esi nri ruo mgbe obi.
2. Tinye zucchini noodles na ọkụkọ na skillet. Esi nri ihe dị ka nkeji 3 ma ọ bụ ruo mgbe zukini na-ada nro. Wepu ya na oku ma wepu aka.
3. N'ime obere ite, jikọta nke fọdụrụ n'ime sesame mmanụ, ahụekere bọta, mmanụ a honeyụ, soy sauce, osikapa mmanya, ginger, na ihendori na-ekpo ọkụ. Whisk ruo mgbe ahụekere gbazee.
4. Wunye ihendori na zoodles na ọkụkọ. Tuli ka ikpokọta.

Kwa ije ozi ():

• Calorisị: 529
• Protein: 40 gram
• Abụba: 29 gram
• Carbs: 32 gram

10. Anụ fajitas

Anụ anụ fajitas ndị a na-ejuputa ma dị mfe ịme. Eyịm na ose mgbịrịgba jikọtara nke ọma na lemon na chili.

Nwere ike ịme nhọrọ obere-carb site na ịgbanye ọka tortillas maka akwụkwọ letus.

Ntụziaka na-eje ozi abụọ ma dị njikere n'okpuru 30 nkeji.

Efrata:

• 1/2 paụnd (gram 227) nke ibe anụ, bee n'ime ụzọ 1/2-inch (1.3-cm)
• 1 obere yabasị, sliced
• 1 nnukwu mgbịrịgba, bee
• 3 tablespoons (45 ml) nke belatara-sodium soy ihendori
• ihe ọ fromụ juiceụ si 1 lemon
• 1 teaspoon nke chili ntụ ntụ
• 1 tablespoon (15 ml) nke mmanụ oliv
• 4 obere ọka tortillas

Ntụziaka:

1. Gwakọta soy sauce, lemon, chili ntụ, na mmanụ oliv.
2. Iche iche marinate ma ibe anụ na veggies na mix dịkarịa ala 15-20 nkeji.
3. Kpoo skillet ma sie anu. Wepu mgbe agba aja aja ma gbakwunye eyịm na ose. Esi nri ruo mgbe ị ga-adị nro, tinyezie ibe anụ azụ iji kpoo ya.
4. Kee anụ na vegie abụọ n’elu tortilla anọ ahụ.

Kwa na-eje ozi ():

• Calorisị: 412
• Protein: 35 gram
• Abụba: 19 gram
• Carbs: 24 gram

11. Akwụkwọ nri-ero frittata

Nri a na-eme spain frittata na-eme nri abalị dị obere ma dịkwa obere nke nwere ike ịnụ ụtọ nri ụtụtụ ma ọ bụ nri ehihie.

Di na akwa na inine na-enye 26% nke DV maka vitamin A n’otu n’otu. Vitamin a na-arụ ọrụ dị mkpa na ahụike ahụike site na ịchekwa mkpụrụ ndụ na-enwu gbaa nke anya gị na igbochi ìsì n'abalị (,,).

Ntụziaka ahụ na-eje ozi abụọ ma dị njikere n'okpuru nkeji 20.

Efrata:

• 2 tablespoons (30 ml) nke ube oyibo
• 1 iko (gram 70) ọcha mushrooms, sliced
• 1 iko (gram 30) nke akwụkwọ nri
• 3 akwa buru ibu
• 1/2 iko (gram 56) nke chiiz mozzarella dị ala, shredded
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Kpochapu oven na 400 Celsius F (200 Celsius C).
2. Kpoo tablespoon 1 (15 ml) nke mmanụ avocado na skillet na-adịghị mma nke ọma. Gbakwunye mushrooms ma sie ruo mgbe obi dị nro, tinyezie akwụkwọ nri na sauté maka 1 nkeji. Wepu ma na skillet ma wepu aka.
3. Gwakọta akwa ya na ọkara nke cheese na oge na nnu na ose. Wunye ngwakọta n'ime skillet na elu ya na mushrooms na inine. Esi nri na stovetop nke minit 3-4 tupu ị ghee.
4. Top ya na cheese fọdụrụ wee nyefee ya na oven. Ime maka 5 nkeji wee sie ruo nkeji abụọ ruo mgbe elu ga-acha aja aja aja. Wepu si oven ma mee ka ajụkwa tupu ị na-eje ozi.

Kwa na-eje ozi ():

• Calorisị: 282
• Protein: 20 gram
• Abụba: 21 gram
• Carbs: 3 gram

12. Ọkụkọ ọkụkọ-kọlịflawa

Kọlịflawaer osikapa bụ nnukwu obere carb dochie osikapa. Nwere ike ịzụta ya na ngwugwu ma ọ bụ mee ya n'onwe gị site na ịkpụcha kọlịflawa flore n'ụdị osikapa.

Nri a na-eweta protein dị elu na ọtụtụ akwụkwọ nri. Nri oriri dị elu nwere ike inyere gị aka imeju ihe ndị ị chọrọ iji belata ihe egwu gị nke ọrịa obi (,).

Ntụziaka ahụ na-eje ozi abụọ ma dị njikere n'okpuru nkeji 20.

Efrata:

• 1 ọkpụkpụ, anụ ọkụkọ na-enweghị akpụkpọ anụ (gram 196), belata n'ime cubes 1-inch (2.5-cm)
• Iko 2 (gram 270) nke osikapa kọlịflawa oyi kpọnwụrụ
• 1/2 iko (gram 45) nke mkpụrụ oliv na-enweghị mkpụrụ, ọkara
• 1/2 iko (gram 75) nke cherị tomato, ọkara
• 1 teaspoon nke ọhụrụ ma ọ bụ nke a mịrị amị rosemary
• 1 teaspoon nke ọhụrụ ma ọ bụ nke a mịrị amị oregano
• 1 teaspoon nke ọhụrụ ma ọ bụ nke a mịrị amị thyme
• 1 teaspoon (5 ml) nke mmanụ oliv
• nnu na ose nụrụ ụtọ

Ntụziaka:

1. Tinye ọkụkọ na rosemary, oregano, thyme, nnu na ose. Kpoo mmanụ oliv n'ime ite ma chọọ ọkụkọ maka minit 6-7 n'akụkụ nke ọ bụla ma ọ bụ ruo mgbe ọlaedo. Wepu ya na pan ma wepu aka.
2. Gbakwunye tomato na pan ma gbanye ya maka nkeji ise. Tinye osikapa kọlịflawa na mkpụrụ oliv, wee bido ruo mgbe osikapa kọlịflawa malitere ime ka ọ dị nro.
3. Wepu kọlịflawa osikapa na pan. Kewaa n'ime efere abụọ na elu na ọkụkọ.

Kwa na-eje ozi ():

• Calorisị: 263
• Protein: 32 gram
• Abụba: 12 gram
• Carbs: 8 gram

Isi okwu

Ọbụna ma ọ bụrụ na ị dị mkpụmkpụ oge, enwere ọtụtụ ụzọ iji rie nri abalị siri ike n'ụlọ maka mmadụ abụọ.

Ndepụta nke usoro a na-enye ọtụtụ echiche dị mfe, na-edozi ahụ ma na-agụnye ọtụtụ nhọrọ ndị anaghị eri anụ na ndị nwere obere carb. Y’oburu n’icho ihe di iche iche i na eme, gbalie ufodu n’ime ha kama itu ihe.