Mbelata arọ: Cinch! Ntụziaka nri ehihie dị mma

Ndinaya

• Nyochaa maka

Ntụziaka nri ehihie dị mma #1: Chiiz- na Quinoa-Stuffed Pepper

Kpoo oven ruo 350. Tinye ¼ iko quinoa na 1/2 iko mmiri n'ime obere efere ma weta obụpde. Belata ka o sie ike, kpuchie, ma sie nri ruo mgbe mmiri niile ga -arahụ, ihe dị ka nkeji ise. Hapụ ya ma kpuchie ya.

Mgbe quinoa na -esi nri, jiri mma dị nkọ gbubie elu 1 nnukwu ose mgbịrịgba wee wepụ mkpụrụ na akpụkpọ; debe ose dum. Wepụ ya.

Kpoo skillet ọkara na ọkara-elu; tinye 1 ngaji mmanụ olive na-amaghị nwoke. Tinye ¼ cup minced red yabasị na saute ruo translucent, ihe dị ka nkeji 2. Tinye ¼ teaspoon galik minced, ¼ iko karọt shredded, ¼ cup spinach baby, ¼ cup sliced ​​​​white button mushrooms, na ½ teaspoon nnu na-enweghị nnu na-esi nri Italian na-esi nri na sauté ruo mgbe akwụkwọ nri dị ntakịrị nro, ihe dị ka nkeji 4.

Nyefee akwụkwọ nri esiri esi na nnukwu efere. Gwakọta na quinoa esie ya, ma jiri nwayọ tụba ¼ iko cheddar nke ọma.

Jupụta ose na ngwakọta. Tinye n'ime efere esi mmiri na akpọọ nkụ na-ekpuchighị ya maka nkeji iri na ise ma ọ bụ ruo mgbe ose dị ntakịrị cha cha. Na-ejere ozi ọkụ ma ọ bụ na okpomọkụ dị n'ime ụlọ.

Ntụziaka nri ehihie dị mma #2: Gouda na -ese anwụrụ na Salad Eyịm E Ghere eghe

Saute 1/2 iko sliced ​​​​eyịm na 1 tablespoon extra-virgin mmanụ olive ruo mgbe yabasị translucent; wepụrụ. Tinye 1 1/2 iko letus romaine na 1 tablespoon balsamic mmanya na 1 teaspoon ihe ọṅụṅụ lemon. letus elu na eyịm na 1 ounce anwụrụ ọkụ Gouda, diced. Na-eje ozi na 1 na-eje ozi na crackers wholegrain (lelee ngwugwu maka nha nha).

Ntụziaka nri ehihie ahụike #3: Pasta Tuna-Pecan

Gbakwunye 1 iko chopped green beans, 1∕3 iko chopped yabasị, 1∕3 iko sliced ​​​​chaick, 1∕3 iko shredded karọt, 1/2 teaspoon chopped garlic, na 1/2 teaspoon enweghị nnu Italian ogwu sizinin mix na 1/ 4 iko efere ofe sodium dị ala.

Ozugbo akwụkwọ nri dị nro, tụba ya na 1/2 iko penne ọka esiri esi na 3 ounces nke tuna mmiri juru. Nyefee ngwakọta na obere pan; fesa nke ọma na 2 tablespoons finely chopped pecans na akpọọ nkụ na 400 maka 10 ruo 12 nkeji.

Nri nri ehihie ahụike #4: Chicken-Pesto Pita

Dice 3 ounces esiri ya n'ọkpụkpụ, ara ọkụkọ na -enweghị akpụkpọ ahụ wee fesaa ya na 1 tablespoon basil pesto. Na nnukwu efere ọzọ, tụba 4 nnukwu akwụkwọ letus romaine, shredded, na 1 diced ọkara plum tomato, 1/2 cup finely chopped cucumber, na 1 tablespoon balsamic mmanya.

Ghaa n'ime 1/2 wholegrain pita na 1 kloovu a tedara n'ọkụ. Nri ihe na -esochi akwụkwọ nri n'ime pita, na -enyejuju akwụkwọ nri ọ bụla n'akụkụ.

Nri ehihie ahụike #5: Nri achịcha Panera

Nye iwu 1/2 salad café kpochapụwo na obere ofe agwa ojii na otu iberibe baguette dum

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Nyochaa maka