Dietary ọkụkọ ara Ntụziaka: a ole na ole ọnụ-atọ nhọrọ

Ndị na-aṅa ntị ha na ogugu ma na-achọghị na n'ọdịnihu dị nso obibi ngafe arọ, dị ka anụ akụrụngwa nke nri nke kacha adabara ọkụkọ ara. Ezi ntụziaka - Diet, ma-ebute a tọrọ ụtọ n'ihi - ga-enyere ha ka ha debe bụghị naanị ike na insistently, ma nwee obi ụtọ.

Fillets na yogot na herbs

Iji chebe ezigbo ọnụ ọgụgụ dị mkpa ọ bụghị nanị na-enye elu ọdụdụ na elu-kalori, ma zere eghe. Nke a na-eri Ntụziaka ọkụkọ ara na-enye ya ga-emenyụ ọkụ. Na anụ, wepụ a hide, ịkpụ, jupụta na ala-abụba yogot weere na chopped dil (nwere ike kwukwara na garlic), ngwa nri na nnu. The yogot fillet na-ekpe maka otu awa. Mgbe ahụ nri ya na ẹkenịm nkụ, mmanụ na abụba, pan na stewed n'elu-ajụ okpomọkụ.

Envelopes na mkpụrụ oliv na capers

Ndị nwe steamers nwere ike na-agbalị a Ntụziaka maka anụ ọkụkọ nri: anọ fillet ejighị ya kpọrọ iti apụ, ọbọp ke plastic (bụghị sprayed), na na-egosipụta na iche iche Ibé akwụkwọ nke foil ma ọ bụ jiri akpụkpọ anụ, na nnu na priperchivayutsya. Ha ẹkenịm nri nke ọkara yiri mgbaaka nke red yabasị, capers na mkpụrụ oliv yiri mgbaaka. All nke a dị mkpa tupu Wụsa na lemon ihe ọṅụṅụ, na-acha ọcha wine na butter nke otu mkpụrụ oliv. Mgbe ahụ, onye ọ bụla mpempe akwụkwọ nke foil ogige na envelopu, na a atọ hour ha na-enịm ke a steamer.

ginger ihendori

Iji nwere tụgharịa si kemmiri, nro na obi ọkụkọ ara Ezi ntụziaka (dietary) ike ịkwado ojiji nke mmiri uwe (n'ihi na mmiri na ọkụ) na marinate anụ tupu nri. N'ihi marinade mix tablespoons mmanụ (softer na-enwetara site na-ewere mmanụ oliv), abụọ - soy ihendori na mmiri, a teaspoon nke akọrọ ginger, chopped dil na pasili. Mpekere nke abụọ ara na-tinye ke akụkụ a nke ọkara otu awa. Mgbe ahụ, ha ịkwaga n'ime uwe ọnụ na marinade, tightly ekekọtara na tọgbọrọ esi mmiri 35 nkeji.

Fillet na tomato

Diet Ezi ntụziaka nke ọkụkọ ara n'ozuzu gwara iji steamer ma ọ bụ anụ ya ofe na stovu. Na oké njọ, na-ekwe ka na-eji oven. Otú ọ dị, i nwere ike na ighe fillets, ma ọ bụrụ na ime otú ahụ ngwa ngwa. Dị ka ihe atụ, na-ara, na-eme ha ihe fọrọ nke nta site na he na mmanu abuba okirikiri nke tomato na green basil. Nri adịghị ada si, n'ọnụ kwesịrị iri anya. Ihe "akpa" ighe na-ajụ-elu okpomọkụ, na-atụgharị ugboro ugboro.

Chicken ara na cheese

Chere ihu ya n'ebe ndị oven. People, amachi onwe gị nri, ọ na-ekwe ka butere ọkụkọ ara. Diet Ezi ntụziaka adịchaghị achọ a foil ma ọ bụ a aka uwe, ị nwere ike ime na-enweghị ha. Ubé na-erughị ọkara a kilo nke fillet ubé abụrụ; ọkara ego nke kọlịflawa iche n'ime florets. On mpempe akwụkwọ griiz erekasịchaala anụ seasoned na ose na nnu. Enịm n'elu kabeeji, cheese na-ụlọ akwụkwọ ji agwụ na ya. N'ihi akwukwo nri ara oyi akwa nwetara nnọọ nro na broil, i.e. n'ụzọ zuru ezu complies na-atụ aro nke dieticians. The oven-etinye ebe na ọkara awa.

festive efere

N'adịghị ka nkwenkwe, nri Ntụziaka ọkụkọ ara bụchaghị na-agwụ ike na keenweghiuto. Dị ka ya, ọ bụ omume na-akwadebe a nri maka ihe ọ bụla ememe. Were 700 grams nke fillet, agbanwe ụtọ na mmanya ma ọ bụ lemon ihe ọṅụṅụ na ngwa nri. Ọ bụrụ na ị nwere gị onwe mmasị Ntụziaka maka marinade, ị nwere ike iji ya. Kwadebere ezu ara bee n'ime mkpa ibe. 100 grams nke Fikiere plums na tinye crumble nnukwu carrot ruo, yabasị - polukolechkami, garlic (atọ lobes) - efere. The okpomọkụ na-eguzogide iko arịa niile mmiri na-mere ndokwa na n'ígwé, ifesa na mịrị amị basil na ngwa nri. Top àgwà akpa ekechi foil ma na-etinye na oven maka banyere iri anọ nkeji. Ọ na-eje ozi ozugbo ke ụdị - na ndị mara mma, na ala dee.

Chicken na akwụkwọ nri na ahuekere ihendori

Akwụkwọ nri nwere ike na-ọ bụla - bụ anụ na-ejighị "enyi" na onye ọ bụla. N'ihi na a mmalite, i nwere ike na-agbalị iji na-ede ede na zukini. Ma, ụkpụrụ, nke akwukwo nri - bụghị onye kasị mkpa. Nke a na-eri Ntụziaka ọkụkọ ara bụ ọwọrọiso maka ya ihendori. N'ihi ya sie ude (ụzọ abụọ n'ụzọ atọ nke iko; dị ka a dietary nri - na-nnọọ ala-abụba), ha kneaded tablespoon ntụ ọka. Mgbe na mgbasa nke niile lumps, tinye abụọ spoons guzoro dị ka mgbidi gburu walnuts. Ihendori na-esiri ihe atọ nkeji mgbe nọgidere iji zere nsure, edemede. Mgbe wụsara n'ime saucepan ebe apịaji iberibe fillet cubes zukini na paprika ibe. Na zuru ike efere na-stewed maka 20-25 nkeji.

Peperonata

Italian nri Ntụziaka ọkụkọ ara ga achọ ụfọdụ mgbalị, ma biko mgbe flavors. N'ihi na ọ na oven butere atọ oké tomato na atọ multi-acha ose. Akwụkwọ nri tupu izipu ya n'ekwú ọkụ ga-fesa mmanụ. Mgbe bee amama aja aja, na-agafe ha na jụrụ ke ngwugwu na ekekọtara. Fillet ose tee na nnu gwara mmanụ na butere isii nkeji nke ọ bụla. Tomato na-kpochara na bee n'ime anọ iberibe. Ose akpụkpọ wepụrụ, kpochara si osisi, na ha na-ebipụ n'ime ibe. Fillets bee yiri ose. Red yabasị bee mkpa ọkara yiri mgbaaka. All mmiri na-ejikọrọ na wụsa ihendori nke anọ tablespoons nke mmanụ oliv, abụọ - lemon ihe ọṅụṅụ na ọkara a teaspoon nke coriander. Ẹkenịm on top of basil na lemon polukruzhochki - na gaba nri nri.

Roll nke Angelina Jolie

Na-atọ ụtọ Ntụziaka maka anụ ọkụkọ: nri, ma ka na-na-atụ aro site ama omee! Na mberede, nke a abụghị a akụkọ: Jolie n'ezie hụrụ akwụkwọ mpịakọta a, na-akwadebe ya. Mere ya bụ ike: na fillet bụ n'ụzọ zuru ezu bee, mkpughe akwụkwọ na bounces nwayọọ. Mgbe anụ na-ede ede prisalivaem, na ya n'etiti ẹkenịm nri. Ọ bụ omume na-ewu na ya ezi uche: a mpịakọta na mushrooms na ihe ọ bụla na akwụkwọ nri, na mịrị amị mkpụrụ osisi, na nanị na herbs. Chicken akpọrepu n'ụzọ kwesịrị ekwesị ọbọp na ịrapara film, na otu awa zitere a steamer.