Abin farin ciki, yanzu manyan kantunan suna ba da babban zafin fuka na ƙananan mai, wanda, tare da babban abun ciki mai gina jiki da kuma amfani da kasusuwa na ƙwayoyin calcium, suna da dandano mai mahimmanci. Zabi nau'in cizon sauro-calories, irin su "Feta", "Mozzarella" da kullun cuku, ko ƙananan nau'i na cheeses irin su "Cheder", "Swiss" ko "Gouda". Kuma ko da yaushe zama tattali a lokacin dafa tare da kowane irin cuku; quite a bit cuku - wannan shi ne duk abin da ake bukata don yin talakawa tasa zama mai ni'ima aarthly. Abincin abinci mai kyau don nauyin hasara, girke-girke - batun batun.
Mamita tare da cuku da shrimps gida
4 servings
Shiri: minti 12
Shiri na girke-girke: minti 8
3 kofuna waɗanda basu dafaccen broth; 3/4 kofin ƙwaƙwalwar kaya; 1/4 kofin ƙwanƙara mai laushi maras nauyi; 2% na spoonful na man zaitun; 1 bunch of yankakken finely kore albasarta; 4 cloves na tafarnuwa extruded; 450 g manyan bishiyoyi da wutsiyoyi (21-30 guda); 500 g na tumatir Cherry, a yanka a cikin halves; gishiri da barkono baƙar fata.
Shiri na girke-girke:
A cikin matsakaiciyar saucepan, tafasa da broth a kan zafi mai zafi. Sanya a cikin gari masara, motsawa, da kuma rage zafi. Rufe kuma dafa don minti 7, yana motsawa lokaci-lokaci. Ƙara zuma cuku da kuma haɗuwa don haɗuwa da kyau. Rufe kuma ajiye. Yayin dafa abinci na gari, a cikin babban frying kwanon rufi mai zafi da man fetur a kan zafi mai zafi. Ƙara albasa, tafarnuwa da shrimp kuma toya don mintuna 2. Sa'an nan kuma ƙara tumatir da kuma dafa don wani minti 2, ko kuma har sai rushewa ya zama ruwan hoda mai haske (wannan na nufin an dafa su). Season tare da gishiri da barkono dandana. Yada zafi mamalygu a kan kananan faranti 4. Yin amfani da ɓangaren ɓoye na cokali, yin tsagi a tsakiyar kowane ɗawainiya kuma a saka 1 gilashin cakuda da prawns. Dadin haɓaka mai gina jiki na daya (3/4 kofuna na hominych da 1 kopin ganye), 22% na mai (7 g, 2 g na m mai), 39% na carbohydrates (27 g), 39% na sunadarai (27 g), 1 g na fiber, 54 grams MG na alli, 4.5 MG na baƙin ƙarfe, 853 MG na sodium, 283 kcal.
Asali manya tare da cuku
4 servings
Shiri: minti 2
Shiri na girke-girke: minti 18
230 g na spaghetti taliya; 3 tbsp. spoons na gari; 3/4 kofin unsalted kaza broth; 3/4 kopin madara madara ba tare da sukari ba; 85 g (game da gilashin 1) na cuku mai ƙananan Swiss, fashe cikin guda; 85 g (game da 1 kofin) na ƙananan kitsen "Cheddar" cuku, fashe cikin guda; Salt da freshly ƙasa baki barkono dandana; 1 tbsp. a cokali na breadcrumbs tare da kayan yaji.
Shiri na girke-girke:
Kufa man alade bisa ga umarnin akan kunshin zuwa jihar "aldente" (yanayin lokacin da manna ya kasance kusan shirye kuma ya kasance mai tsayayye, ba tare da shi ba). Yayin da aka dafa macaroni, a cikin wani saucepan tare da wani wuri mai zurfi, zuba cikin gari. Add broth da madara, whisk da cakuda da whisk. Sanya sauye a kan matsanancin zafi kuma ci gaba da girgiza don minti 10 - har sai cakuda ya karu kuma ya fara kumbura. Cire daga zafin rana da kuma haɗuwa cikin wannan cakuda biyu nau'in cuku. Season tare da gishiri da barkono dandana. Rufe miya tare da murfi kuma ajiye shi. Zuba gurasar a cikin ƙaramin gishiri mai nisa ba kuma kunna wuta mai rauni ba. Yanke masu tsalle, a wani lokacin girgiza gurasar frying, minti 3-4, har sai an yi launin ruwan sanyi. Sanya alaza a kan cuku miya. Yada da taliya cikin faranti kuma yi ado da toasted crisps.
Naman na gina jiki ta jiki (1/3 kofin), 18% mai (8 g, 4.5 g cikakken mai), 57% carbohydrate (56 g), gina jiki 25% (25 g), 2 g fiber, 495 MG calcium, 3 MG na baƙin ƙarfe, 685 MG na sodium, 394 kcal.
Salatin kaza tare da lemu da cuku
4 servings
Shiri: minti 15
Shiri na girke-girke: minti 5
2 teaspoons na man zaitun; 3 halves na kaza da ba tare da fata da kasusuwa ba, a yanka a cikin yanka; 1 albasa na tafarnuwa; 1h. cokali na dried Mint; 6 tbsp. spoons na thawed orange tattara; 1/4 kopin apple cider vinegar; 2 tbsp. spoons na Dijon mustard; gishiri da sabo barkono barkono don dandana; 12 tabarau na alayyafo ganye; 2 furanni mai laushi, yankakken cikin yanka; 1/4 kopin farin raisins; 110 grams na Ceta crumbled (game da 1/2 kofin).
Shiri na girke-girke:
A babban kwanon frying mai nisa, baza man fetur a kan zafi mai zafi ba. Saka kajin kuma dafa don kimanin minti 2. Ƙara tafarnuwa da Mint kuma ci gaba da soya don karin minti 2. Rage zafi kuma ƙara orange tattara, vinegar da mustard. Season tare da gishiri da barkono. A cikin babban kwano don salatin, sanya alayyafo, oranges da raisins. Saka nama mai zafi a kan salatin da kuma haɗuwa da kyau. Kasa a kan 4 faranti kuma yi ado a saman tare da cukuwar Feta crumbled. Dadin da ake amfani da ita na gina jiki (3 kofuna na salatin da 30 g na cuku'in Feta), 29% na mai (12 g, 6 g na mai mai), 36% na carbohydrates (33 g) 35% na sunadarai (32 g), 7 g na fiber, 377 MG na calcium, 6.5 MG na baƙin ƙarfe, 557 MG na sodium, 373 kcal.
Zama gwani kan cuku, abin da kalmomin da ke kan lakabi ke nufi:
Cakuda tare da rageccen mai abun ciki shine akalla 25% kasa da mai fiye da cuku tare da abun ciki na al'ada. Don haka, a cikin 30 g na "Cheddar" na yau da kullum yana da 8 g na mai, kuma a "Cheddar" tare da rageccen abun ciki - 6 g.
Low-kalori Cheese
Akalla kashi 50% kasa da ƙwayar cuku. A cikin 30 g na calorie mai ƙananan "Cheddar" yana dauke da 4 g na mai.
Cuku da ƙananan abun ciki
A cikin 30 g irin wannan cuku ya ƙunshi fiye da 3 grams na mai.