Akụkụ Yule Tide

Ndinaya

• Nyochaa maka

3 superfast ngwọta maka "gịnị ka m ga-eweta na ezumike ezumike a?" nsogbu.

1.Jiri tad (ihe dị ka teaspoons 4) nke mmanụ oliv na otu klove nke galik minced gbanye pint abụọ nke tomato cherry n'ime skillet na-adịghị mma. Jiri nnu na ose tụọ ụtọ ka ọ dị ụtọ ma chọọ ya mma na pasili (akpọnwụwo, site na ite ahụ dị mma). Na-ejere ozi ọkụ. Na-eje ozi 4. Kwa nri: calorie 49, 31% abụba (1.7 g; 0.2 g jupụtara), 56% carbs (9 g), protein 13% (2 g), 2 g fiber.

2. Esi nri ngwugwu 10 ounce ọ bụla nke broccoli florets na kọlịflawa dị ka ntuziaka ngwugwu si dị, tụba ya na pesto ụlọ ahịa zụrụ. Na-eje ozi 4. Kwa nri (na 2 tablespoons pesto): calorie 72, 50% abụba (4 g; 0.7 g jupụtara), 38% carbs (7 g), protein 12% (4 g), 4 g fiber.

3. Kwụsị n'ebe a na-eri nri ngwa ngwa ma zụta otu pint nke poteto a gwakọtara ọkụ. Gwakọta n'ọtụtụ mkpọ nke mmanụ oliv na-amaghị nwoke, ụfọdụ nnu na-adịghị ahụkebe, ntụtụ nutmeg na ose oji a kụdara ọhụrụ tupu ị na-eje ozi. Sshhhhh! Na-eje ozi 4. Kwa nri (ya na 1/2 teaspoon mmanụ): calorie 117, 39% abụba (5 g; 1.2 g jupụtara), 54% carbs (18 g), protein 7% (2 g), 2 g fiber.

Nyochaa maka