John Myers
ọdịnaya
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Efrata
Salad osikapa ojii:
- 2 PC mango
- 300 g Peas akwụkwọ ndụ akwụkwọ ndụ ọhụrụ
- 2 PC liik
- 1 ụyọkọ Asparagus green
- 400 g Osikapa nwa
- 1 tbsp Oliv mmanụ
- nnu
- Ose
- 2 PC Lemọn anaghị agwọ ya
- 4 tbsp Oliv mmanụ
- 2 tsp Maple sirop
- Chives ọhụrụ
- Basil
- Mint dị ọhụrụ
Cod fillet n'ime eriri oatmeal:
- 1 kg Nri fillet
- 9 tbsp Ntụ ọka
- 300 g Oatmeal dị mma
- 3 PC àkwá
- 1 tbsp Mmiri ara
- 4 PC Lemons
- 6 tsp Mmanụ mmanụ
- ntụ ntụ paprika na-ese anwụrụ
- nnu
- Ose
- 3 tsp Bọta
Nri achịcha na basil tzatziki:
- 250 g Ntụ ọka
- 0,5 tsp nnu
- 1 tbsp Mmanụ mmanụ
- 120 ml mmiri
- 2 tbsp Bọta
- 1 PC Clove nke galik
- 6 PC Basil mgbọrọgwụ
- 0,5 PC Kukumba
- 400 g Eke yogọt
- 2 tbsp Oliv mmanụ
- Ose
Tartar ihendori na cod fillet:
- 2 PC àkwá
- 5 tbsp Red mmanya mmanya
- 1 PC Yabasị
- 2 tbsp Capers si ite
- 5 PC gherkins
- 1 tbsp chives a gbuturu ọhụrụ
- 2 tbsp Mkpụrụ dil
- 1 tbsp Mọstad mmanụ aṅụ
- 50 ml Mmanụ anwụ
- nnu
- Ose
ntuziaka
Nri salad:
- Maka mgbakwasa salad, saa lemons 2 na mmiri ọkụ wee kpoo ha. Mgbe ahụ, hichaa bee ma wepụ ihe ọṅụṅụ ahụ. Gwakọta zest, ihe ọṅụṅụ lemon, mmanụ oliv, sirop maple, nnu, ose na herbs ọhụrụ wee tinye mgbakwasa emechara n'akụkụ.
Salad osikapa ojii:
- Esi nri osikapa n'ọtụtụ mmiri nnu maka ihe dịka nkeji iri atọ na ise. Ka ọ dị ugbu a, bee mango, asparagus na leek n'ime iberibe iberibe ma gwerie peas.
- Ighe asparagus na mmanụ n'ime pan ma tinye nnu na ose. Tinye leek na peas na osikapa nkeji 5 tupu ngwụcha nri. Wepu mmiri ma gwakọta osikapa na akwukwo nri na mango na mgbakwasa na nnukwu efere.
Nri oatmeal:
- Maka eriri oatmeal, gbanye akwa na mmiri ara ehi na nnukwu efere. Kwadebe efere dị larịị na ntụ ọka na efere ọzọ na oatmeal. Wunye lemon 1 ma fesaa ihe ọṅụṅụ lemon n'ime fillet. Tinye paprika na-ese anwụrụ, nnu na ose n'akụkụ abụọ.
- Tụgharịa fillet mbụ na ntụ ọka ahụ, mgbe ahụ na akwa na n'ikpeazụ na flakes oat ruo mgbe ejiri oat flakes kpuchie ha. Ghichaa azụ na mmanụ ọkụ, belata okpomọkụ ma tinye butter. Wụsa azụ ahụ na bọta na-ekpo ọkụ na-eje ozi na lemon wedges na mango salad.
Pan achịcha:
- Maka achịcha, gwakọta ntụ ọka ahụ na nnu n'ime nnukwu efere ma jiri nwayọọ nwayọọ tinye mmanụ na mmiri. Gwakọta ngwakọta ahụ na mgwakota agwa ma hapụ ya ka ọ zuo ike maka nkeji iri na ise. Mgbe oge ezumike agwụla, gbanwee mgwakota agwa ka ọ bụrụ mpịakọta ma kewaa n'ime 15-10 iberibe. Tụgharịa iberibe mgwakota agwa ewepụghị na ighe na mmanụ.
Tzatziki:
- Maka tzatziki, bee garlic nke ọma. Na-asa basil ahụ, kpoo ya ma bee akwụkwọ ya n'ime ibe dị mma. Na-asa kukumba, coarsely grate ma fesaa na nnu na sieve. Mee ka cucumbers gbanye nnu maka nkeji 10 wee fesaa nke ọma. Gwakọta ihe niile na-esi ísì ụtọ na nnu, ose na mmanụ olive.
Tartar ihendori na azụ:
- Maka ihendori tartar na azụ, sie àkwá maka nkeji 7, mebie ma bee n'ime cubes. Bee yabasị ma gbanye n'ime ite nwere ngaji abụọ nke mmanụ sunflower. Gherkins na capers na puree nke ọma na akwa, mọstad na mmanya na blender aka ka ọ bụrụ otu uka.
- Tinye mmanụ nke fọdụrụ n'ime mmiri dị mma ka ị na-adọta blender nke ọma na elu na ala n'ime ụgbọ mmiri ahụ. Bee ahịhịa ma tinye ha. Detụ ire nke ọma.
Nutrition
Na-eje ozi: 100gCalories: 226kcalCarbohydrates: 21.8gprotein: 8gAbụba: 11.8g
