Uhie uhie - ihe oriri sitere na ezinụlọ Cruciferae, ihe oriri bara ezigbo uru nke na-acha odo odo na akwukwo osere na ose, si na Mediterranean.
Na ihe na uru nke uhie uhie
Uhie uhie bu ihe bara uru na protein, eriri na ihe ndi ozo na mmiri, nke bu: vitamin (C, otu B na PP) na umu anu aru (ogige nke potassium, sodium, iron na calcium). Anthocyanins, nke na-enye akwụkwọ ahụ na-egbuke egbuke na-egbukepụ egbukepụ, na-enweta antioxidant dị ike na ọbụna ihe ndị na-emepụta ihe. Ihe ndị a na-eme ka ọnọdụ arịa ọbara dịkwuo mma. Tinyere ihe ndị ọzọ, epupụta na-acha uhie uhie nwere ihe ndị na-egbochi mmepe nke ụkwara nta.
Ihe ịkwadebe site na kabeeji uhie?
A na-ejikarị uhie uhie na-eme ihe ọhụrụ n'ime nkwadebe salads (obere oge), nke zuru oke, ebe ọ bụ na ọ bara uru nke ukwuu mgbe a na-agwọ ya. Nkwadebe nke salads sitere na uhie uhie uhie bu ihe di mfe, ha di iche iche jikoro ya na ihe di iche iche: ya na akwukwo nri na nkpuru, tinyere anu, azu na ihe ndi ozo.
Ntuziaka maka obere salad nke uhie uhie na eyịm na elu
Efrata:
- uhie uhie - ihe dika 500 g;
- salad uhie ma ọ bụ salad salad, ma ọ bụ leeks - 1 pc.;
- mmanụ olive ma ọ bụ mmanụ mọstad - 4 tbsp. ngwunye;
- lemon - 0,5 pcs. (ma ọ bụ mmanya mmanya mmanya - 1 ihe a ngaji);
- elu;
- nnu.
Nkwadebe
Anyị na-egbutu kabeeji, na-ejide aka ma na-akwado ya. Anyị na-agbakwunye yabasị eyịm na ọkara yiri mgbaaka ma ghee ya. Anyị na-eji ejiji nke mmiri lemon na ihe oriri na mmanụ. Mee ka ị kwụsị ma ọ dịkarịa ala minit 10. Na-atọ ụtọ salad na anụ anụ uhie. Ị nwekwara ike ịgụnye ihe a na-eme nke salad celery (rhizome kpochara na atọ na grater, bee stalks na mma).
Ọbụna ihe na-atọ ụtọ na salad a ga-apụ, ma ọ bụrụ na ị na-etinye cheese ma ọ bụ brine ọzọ cheese: mozzarella, dịka ọmụmaatụ, ma ọ bụ feta, gram 200. Anyị ga-ebipụ cheese ahụ na obere cubes. Ọ ka mma ka kpochaa cheese na nnukwu grater.
Nri ụtọ na-acha uhie uhie na squid, leek na oliv
Efrata:
- uhie uhie - ihe dika 500 g;
- squid - banyere 500 g;
- Leek - 1 otu;
- eto eto oliv - 12-20 iberibe;
- Ebe ugwu Mediterranean;
- garlic - 2 cloves;
- Mọstad ma obu manu olive;
- mmanya mmanya ma ọ bụ ihe ọṅụṅụ lemon.
Nkwadebe
Uhie uhie bu ihe eji egbutu osisi, na-adighi mma. Ka anyi kpochapu leeks na nsochi di iche iche, tinye ha na nnukwu efere ya na kabeeji, mix na blanch, ya bu, wunye mmiri esi mmiri ruo minit 3-5, mgbe nke a gasịrị, anyi ga-atụfu kabeeji na eyịm n'ime colander ruo ihe di ka nkeji 3. Usoro a ga-eme ka salad di uto.
Nyefee yabasị na kabeeji n'ime efere dị ọcha ma jupụta na mgbakwasa nke bọta na mmanya mmanya (ruru 3: 1). Tinye garlic na-achacha achacha, gbakọọ gburugburu
A kpochapụrụ squid ma sie ya na mmiri esi mmiri ruo nkeji 3, ọ gaghị adị ọzọ (ọ bụrụ na squid esi nri ogologo oge, anụ ahụ ya ga-esi ike dị ka chaba). Bee osisi squid ma ọ bụ spirals, gbakwunye salad na mix.
Na ngwugwu nke salad a, o nwekwara ike itinye umu ogwu na-acha odo odo (gram 300), nakwa broccoli ma ọ bụ kọlịflawa. A ghaghị iwepụ Broccoli n'ime obere akpụkpọ ụkwụ ma tinye ya na kabeeji uhie na eyịm.
A na-eji efere a rụọ ọrụ dịka onye nweere onwe ya, na-acha ọcha ma ọ bụ na-acha ọcha tebụl mmanya, obere ọka bali ma ọ bụ achịcha bezdrozhzhevym.