John Myers
ọdịnaya
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Efrata
Maka letus nke atụrụ
- 400 g letus nke atụrụ
- 2 tbsp White mmanya mmanya
- 1 tbsp Mmiri mmiri ara ehi
- 5 tbsp Mmanụ Linseed
- nnu
- Oji ose si igwe nri
Maka salad beetroot
- 1 Orange
- 1 nza Beetroot sie
- 2 tbsp Utu mmanya
- 1 tbsp Mmiri mmiri ara ehi
- 2 tbsp Mmanụ Linseed
- nnu
- Oji ose si igwe nri
Maka dil utoojoo ude
- 0,5 ụyọkọ Dil
- 1 Iko Kriim gbara ụka
- nnu
- Ose si grinder
- 1 tuo sugar
Maka fillet azụ
- 800 g Pikeperch fillet
- Ntụ ọka
- Mmanụ rapeseed maka ighe
- Ihe ọ juiceụ Lemụ lemon
- nnu
ntuziaka
Maka letus nke atụrụ
- Na-asa na igbapu letus. Gwakọta mmanya na mmanụ aṅụ, gbanye mmanụ. Tinye nnu na ose.
Maka salad beetroot
- Jiri mmiri ọkụ saa oroma ma kpoo ya. Bee oroma na zipa zest. Wepụ ihe ọṅụṅụ ahụ. Beetroot ma tinye n'ime nnukwu efere. Gwakọta zest oroma na ihe ọṅụṅụ na mmanya rasberi na mmanụ aṅụ. Jide mmanụ. Tinye nnu na ose. Tinye marinade na beetroot ma jiri nlezianya tụgharịa ya.
Maka dil utoojoo ude
- Sachaa ma kpochaa dil ma bee n'ime obere iberibe. Tie ude utoojoo ruo mgbe ọ dị ire, kpalite na dil. Tinye nnu, ose na shuga.
fillet nke pikeperch
- dị ọcha, utoojoo na nnu. Ka mmanụ a na-edina n'ike na-ekpo ọkụ. Tụgharịa pikeperch fillet na ntụ ọka na ighe maka nkeji 4 n'akụkụ ọ bụla.
- Na-efe fillet pikeperch na beetroot, letus nke atụrụ na ude ude dil. Kporie nri gị!
Nutrition
Na-eje ozi: 100gCalories: 173kcalCarbohydrates: 3.6gprotein: 11.9gAbụba: 12.3g
