A maara anu anụ ọkụkọ ọcha ọ bụghị naanị maka ọdịnaya dịịrị calorie ya, kamakwa n'ihi na ọ naghị enwe ezigbo uto, nke nwere ike ime ka ụlọ ọrụ ahụ nwee ihe dị mma. Njikọ dị otú ahụ bara uru na nri nri, karịsịa na salads, nke a ga-atụle na ihe a.
Ngwakọta chaick na afiapulu na ọka
Efrata:
- ọkụkọ fillet - 185 g;
- afụ ọnụ anụ ahụ - 2 iberibe;
- mango - 55 g;
- ọka mkpọ - 45 g;
- ose dị ụtọ - 70 g;
- Letus isi letus;
- ụlọ Mayonezi .
Nkwadebe
Dị ka akụkụ nke uzommeputa a, a ga-akwadebe nri fatịlaịza n'ụzọ abụọ: sie ma ọ bụ e ghere eghe na gri. Mgbe nnụnụ ahụ zuru ezu na-ajụ oyi, enwere oge iji mee nri ndị ọzọ. Bee ihe nchikota bubobobo n'ime cubes, mekwaa ya na pulp nke mango, nakwa ya na ose di uto. Saa akwukwo ocha nke letus ma were aka gi abanye n'ime efere. N'elu ahịhịa na-acha akwụkwọ ndụ na-edozi ihe niile a kwadebere, na site na n'elu kesaa ọkụkọ. Wunye salad na anụ ọkụkọ na ọka na nke Mayonezi ma na-eje ozi na tebụl.
Salad na ọkụkọ, mushrooms na ọka
Efrata:
- anụ ọkụkọ ọkụ - 210 g;
- nri mkpọ - 55 g;
- ọka mkpọ - 45 g;
- obere njili pasili;
- ihe ọṅụṅụ lime - 15 ml;
- ndị na-egwu egwu - 170 g;
- Gris yogurt - nụrụ ụtọ.
Nkwadebe
Kewaa ọkụkọ sie n'ime eriri ma tinye ha na efere salad. Na-esote, zipu ọka na agwa, kpochapu ya site na mmiri. A na-egwu ndị na-egwu egwu n'ime efere ma na-ata ihe na nkụ. Tinye nsị ọka na ihe ndị ọzọ na-edozi ahụ, mgbe ahụ zipu obere pasili na oge salad na ihe ọṅụṅụ citrus tinyere ya na yoghurt Gris.
Salad na ọkụkọ, ọka na croutons
Efrata:
Maka salad:
- isi letus;
- fillet ọkụ fillet - 440 g;
- avocados - 1 ibe;
- cheese cheese - 55 g;
- tomato - 320 g;
- ọka mkpọ - 90 g;
- ụbọchị (na-enweghị olulu) - 10-12 pcs.
- crackers - 1 tbsp.
Maka ịkwụsị:
- Dijon Mọstad - 25 ml;
- ihe ọṅụṅụ lemon - 45 ml;
- Balsamic mmanya - 10 ml;
- shuga shuga - 5 g;
- garlic - 2 cloves;
- Basil na oregano - na ncha;
- mmanụ olive - 185 ml.
Nkwadebe
Bee tomato n'ime cubes, ma kewaa ụbọchị ka iberibe aka ike. Gwakọta ihe eji edozi ya na anu ohia ndi ocha, gbakwunye mbadamba uzo oyibo, obere nke cheese na oka. Mee ka ihe niile a na - eme maka ịzụta mmanụ ma wụsa ha salad. Wụsaa efere ahụ na mpempe akwụkwọ tupu ị na-eje ozi.