Chicken sausages tare da farin kabeji
Shiri: minti 15
Shiri: minti 30
• 450 g na farin kabeji ganye, a yanka a cikin bakin ciki tube;
• 4 teaspoons na man zaitun;
• 450 g na sausage kaza na kaza;
• 1 matsakaici na kwan fitila, peeled da sliced a cikin ƙananan bakin ciki;
• 1/2 kofin gurasar kaza maras yankakke;
• 2 cloves na tafarnuwa;
• 1/4 tsp na dried flakes "Chile";
• 2 teaspoons na finely grated lemun tsami zest;
• 1h. a spoonful na lemun tsami ruwan 'ya'yan itace;
• 1/4 tsp na gishiri.
Tafasa 2 kofuna na ruwa a cikin babban kwanon rufi. Ƙara kabeji, rufe kuma dafa a kan zafi mai zafi na minti 10. Cire ruwan da ajiye. A cikin babban kwanon frying mai nisa, da zafi 2 teaspoons na man fetur a kan matsanancin zafi. Add sausages da albasa, soya na minti 8. Canja wurin sausages zuwa farantin. A cikin wannan frying kwanon rufi zuba broth, ƙara tafarnuwa da flakes na "Chile". Ka sanya wuta mai raunana, sannan ka ƙara kabeji. Cook, motsawa lokaci-lokaci, na kimanin minti 10. Ƙara sausages, rufe da ci gaba da dafa abinci na karin minti 2. Kashe wuta kuma ƙara, motsawa, 2 teaspoons na grated zest, 1 teaspoon na lemun tsami ruwan 'ya'yan itace, gishiri da sauran 2 teaspoons na man fetur.
Darajar abincin jiki na wani ɓangare na tasa (1 tsiran alade da 1/4 miya daga kabeji):
• 46% mai kitse (13.5 g, 3.8 g ƙwayoyi masu yawa)
• 20% carbohydrates (12.8 g)
• 34% na sunadarai (22.3 g)
• 1.9 grams na fiber
• 227 MG na alli
• 3.7 MG na ƙarfe
• 980 MG na sodium.
Gasar cin abinci
Shiri: minti 20
Lokaci na cin abinci: minti 45
• Man kayan lambu don frying;
• 340 grams na noodles dafa ba tare da kwai yolks;
• 2 peeled da diced apple na matsakaici size;
• 1 Can na cranberries gwangwani (450 g);
• 1 gwangwani na abar kwari (570 g);
• 3 tbsp. spoons na unsweetened apple mousse;
• 1 tsp ƙasa kirfa;
• 1/4 tsp baki barkono;
• 5 fata fata a guje a cikin kumfa;
• 1/3 kopin sukari;
• 1/3 kofin launin ruwan kasa;
• 1/3 kofin walnuts
Turar da aka yi da shi zuwa 175C Man shafawa a burodin burodi da girman nauyin 23x30 cm tare da man da aka ajiye. Cook da sharuɗɗa bisa ga umarnin kan kunshin; magudana kuma bar. A cikin babban kwano, hada da 'ya'yan itatuwa, apple mousse, kayan yaji, kwai fata da sukari. A hankali, a cikin ƙananan ƙananan kayan, ƙara bututun kwari, don haka an haɗa cakuda. Zuba kofin a cikin takarda da aka shirya da yayyafa da sukari da kwayoyi. Gasa na minti 45 har zuwa sama da kugel. Cool na minti 10 kafin a yanka. Kugel za a iya amfani dasu da dumi da sanyi.
Darajar abinci mai gina jiki ɗaya daga cikin tasa (1/12 kg):
• 78% carbohydrates (43 g)
• furotin 11% (6 g)
• 45 grams na fiber
• 14 MG na alli
• MG 44 na sodium.
Turancin gargajiya na Yahudanci na kugel - shi ne zaki mai ban sha'awa mai kyau don lokacin hutu na bustling, domin ana iya dafa shi a gaba.
Chicken tare da tangerines
Shiri: minti 10
Shiri: minti 15
• 2 teaspoons na sesame man fetur;
• 450 g na ƙwayar kaza ba tare da fata da kasusuwa ba, a yanka zuwa guda guda 2.5 cm;
• teaspoons 1/4 na gishiri;
• 1/4 tsp na kasa baki barkono;
• kofuna 2 na sabo ne ba tare da tsaba ko 2 gwangwani ba (300 g) na tangerines na gwangwani (ba tare da ruwan 'ya'yan itace) ba;
• 1 takalma mai launi, a yanka a cikin cubes;
• 1 tbsp. wani abincin da aka shirya da aka yi "Peking";
• 2 kofuna na shinkafa shinkafa;
• 1/4 kofin yankakken kore albasarta.
A cikin babban frying pan, mai zafi a kan matsakaici zafi. Saka kaji kuma toya don minti 3 - har sai launin ruwan kasa. Ƙara gishiri da barkono baƙi kuma haɗuwa da kyau. Ƙara guda guda na orange, paprika da "Peking" miya da kuma kawo wa tafasa. Rage zafi zuwa ƙasa, rufe da kuma simmer na minti 10, har sai naman ya bushe, saurin ba zai ɗauka ba, kuma ma'adinan ba zai yi fariya ba. A halin yanzu, a matsakaiciyar saucepan, tafasa 2 kofuna na ruwa. Sanya shinkafa, sanya wuta mai rauni, murfin kuma dafa na minti 10, wato, har sai an shafe dukkan ruwa. Cire kajin tare da lemu daga wuta kuma ka haxa tare da albasarta. Ku bauta wa ta hanyar yada kan shinkafa.
Darajar abincin jiki na wani sashi na tasa (200 g kaza da tangerines da miya da 1/2 shinkafa):
• 15% mai (7 grams, 1 g cikakke ƙwayoyi)
• 54% carbohydrates (57 g)
• 31% na sunadarai (33 g)
• firam 4 grams
• 21 MG na calcium
• 2 MG na baƙin ƙarfe
• 168 MG na sodium.
A kwanakin hunturu masu banƙyama, yawancin launi mai haske a kan ɗakunan gine-gine yana da mamaki sosai. Mandarins, samuwa a cikin Janairu, suna da kama da ƙananan almuran, amma mandarins sun fi yawan acidic kuma yawancin suna da karin rami. Lobules of mandarins suna sauƙin rabu da juna, don haka suna da sauƙin kwasfa da kuma cin abinci a kan tafi, da kuma amfani da tangerines lokacin dafa abinci - ko da sauki. Idan ba za ku iya saya kayan lambu ba, ku iya maye gurbin su tare da gwangwani, cire syrup. Ƙara wannan 'ya'yan itace mai ban sha'awa zuwa menu na hunturu, ta yin amfani da girke-girke.
Salatin Sicilian
Shiri: minti 15
• 4 nau'i na alamu mai tsabta na Clementine iri-iri;
• 1/2 karamin kokwamba, sliced cikin yanka na bakin ciki;
• 1 tbsp. a spoonful na man zaitun karin-budurwa;
• gishiri da barkono baƙar fata baƙi don dandana;
• 1/4 kofin nau'in albasa mai launin ruwan 'ya'yan itace sosai;
• 1/4 kofin tsagewa da ƙwayoyin sabbin kayan mintuna;
• 12 zaitun baƙar fata ba tare da manya ba a cikin kashi 4
Yanke halves daga cikin albarkatun a cikin sassauka kaɗan kuma sanya su a cikin kwano tare da kokwamba. Yayyafa da man da kuma kakar tare da gishiri da barkono dandana. Dama a hankali. A sa a cikin wani mai kaifin baki hidima tasa. Yayyafa albasa, Mint da zaituni. Don dandana dukkanin sinadaran mafi kyaun gauraye, yi amfani da wannan salatin ba nan da nan, amma a cikin 'yan mintoci kaɗan bayan dafa abinci.
Gina ta gina jiki ta hanyar bauta:
• 48% mai (5 grams, 1 g cikakke ƙwayoyi)
• 47.5% carbohydrates (11 g)
• Furotin 4.5% (1 g) »2.5 g fiber
• 49 MG na alli
• 0.7 MG na baƙin ƙarfe
• MLM na 117.
A wannan lokaci na shekara, yi la'akari da launi waɗanda suka ƙara hasken rana da kuma nau'in kayan abinci zuwa ga farantinka tare da salatin! Daga kowace orange za ku sami bitamin C, wanda ya inganta aiki na tsarin na rigakafin, ya bunkasa aikin warkaswa kuma yana taimaka wa jikin a cikin baƙin ƙarfe. Sun kasance masu arziki a cikin potassium, wanda yake sarrafa jini, da kuma samar maka da acid-bitamin B - don zuciya lafiya. Mafi mahimmanci iri-iri shine Clementine, ko "Cibiyar" (daga cibiya na Ingilishi - "cibiya"), wanda ya sami sunansa saboda ɓangarensa na sama kamar ƙwallon ƙafa. Wannan orange yana da sauki don wankewa; an haɗuwa da haɗuwa da haɗuwa da ƙanshi mai dadi. A cikin wannan girke-girke mai sauƙi na wani salatin Salad, wanda ya yi amfani da zaituni a hade tare da zaituni. Lura cewa wannan salatin yana samun dandano mai kyau lokacin da ake amfani da zaituni ba tare da ƙara mai ba.
Fried prawns tare da karan da avocado
Shiri: minti 10
Shiri: minti 10
• 2 matsakaici na fari ko ruwan 'ya'yan itace mai ruwan hoda;
• Gilashin gilashi 1 daga ƙwayar alkama;
• 2 teaspoons na man zaitun;
• 2 yankakken koreran kwarara;
• 1 clove tafarnuwa;
• 1h. wani cokali na cumin ƙasa;
• 450 g na manyan (sabo ne ko daskararre) shrimps, peeled daga ciki da waje;
• 1/4 kofin yankakken sabo ne cilantro;
• 2 tbsp. spoons na ruwan 'ya'yan itace lemun tsami;
• teaspoons 1/4 na gishiri;
• 1 cikakke avocado, peeled da sliced cikin yanka;
• 1/4 teaspoon na ƙasa baƙar fata barkono.
Kwafa mangwur din da kuma, ta amfani da wuka mai laushi, a yanka shi cikin yanka, cire ɓangaren fararen ɓawon fata. Sanya shi. Tafasa 1% na gilashin ruwa a matsakaici na saucepan. Saka a cikin kawunansu, rufe da kuma cire daga zafi. Bada damar tsayawa na minti 5 - sai an shafe ruwan. A halin yanzu, a cikin babban frying pan, zafi man a kan matsakaici zafi. Add albasa albasa da tafarnuwa kuma toya don 1 minti daya. Sa'a tare da cumin da kuma dafa na minti 1 (har sai bayyanar wani dandano na yaji). Ƙara lambun da kuma dafa don mintina 3, yana motsawa akai-akai har sai rushewa ya cika da fure da ruwan hoda mai haske. Ƙara maƙin ganyayyaki, cakuda, ruwan 'ya'yan itace mai lemun tsami, gishiri da barkono. Yada dan uwan a cikin faranti, sama tare da kyan zuma da kuma ado tare da nau'in avocado.
Gida ta cin abinci ta jiki (1 kofin jinsin cakuda, 1/2 kofin couscous da 1/4 avocado):
• 24% mai (12 g, 1.7 g ƙwayoyin ƙwayoyi)
• 52% carbohydrates (58 g)
• Furotin 24% (27 g)
• 11 g fiber
• 89 MG na alli
• 5 MG na baƙin ƙarfe
• 345 MG na sodium.
Kuna iya ganin nau'i-nau'i nau'i biyu - "farar fata" (ainihin yana da ruwan hoda) da "ruwan hoda" (tare da nama mai jan) a lokacin shekara. Dukansu iri iri ne masu dadi, m da dadi ƙwarai. (A koyaushe zabi nauyin nauyi a cikin nauyi, mai tsami mai tsami da fata mai laushi kuma ya kauce wa wadanda ke da kullun mai juyayi.) Bonus: a cikin ɗigon gubar guda guda, kawai adadin kuzari 74 da 91 milligrams na bitamin C. Ko da ba ka son 'ya'yan itace, za ka so wannan tasa, wanda ke amfani da dukiyoyinsu don haɗuwa daidai da avocados, shrimps da shellfish (asiri ne kuma ya dace da kaji, tuna da kifi).