Chowder tare da kaza da kayan lambu
• 1 tbsp. alkama alkama
• 1 tsp. dried thyme
• 4 tsp. ƙasa barkono baƙar fata
• 4 tsp. ƙasa ja barkono
• 1 tsp. man zaitun
• 450 grams na ƙudan zuma kaji ba tare da fata, a yanka a cikin guda na 5 cm
• 1 kofin yankakken albasa
• 2 kofuna na yankakken hatsi
• 2 stalks na yankakken seleri
• 1 turnip yankakken
• 4 matsakaici na dankali
• 1 fakiti (400 g) puree na tumatir tumatir
• Miliyoyin kaji na kaji mai tsabta
• 1 tsp. Dijon mustard
• 1 kofin na koren kore wake
• kofuna 4 na yankakken faski
• 4 masu girma da yawa
Cooking:
A cikin karamin tasa, ku haɗa gari, thyme, baki da ja barkono da ajiye. A cikin babban saucepan zuba mai da zafi zuwa matsakaici zafin jiki. Sanya ƙirjin kaza da albasarta a can kuma su wuce na minti 2. Add a cakuda gari, thyme da barkono, Mix. Sa'an nan kuma ƙara, stirring, karas, seleri, turnips, dankali, tumatir puree, broth da mustard. Tafasa shi. Cook don mintuna 5 ba tare da murfi ba, har sai kaji ya shirya, kuma kayan lambu basu da taushi. Ƙara, motsawa, kore wake da kuma dafa don wani minti daya. Cire tasa daga zafi kuma ƙara faski. Ku bauta wa tare da jakar hatsi. A cikin guda (2 kofuna na stew tare da kayan lambu da 1 bagel na gari-hatsi gari): 463 kcal, 38 g gina jiki, 6 g fats (1 g na cikakken), 64 g na carbohydrates, 13 g na fiber, 280 MG na calcium.
Spaghetti Bolognese
• 1 karamin yankakken
• 1 yankakken yankakken seleri
• 1 kananan kwan fitila, a yanka a cikin sassa 8
• 2 tbsp. l. man zaitun
• kofuna na 2 na ruwan inabi mai dadi
• 1 Can na tumatir gwangwani cikin ruwan 'ya'yan itace (kimanin 500 g)
• 2 tbsp. l. tumatir manna
• 8 tsp. grated nutmeg
• 350 g na spaghetti daga alkama durum
• 500 g nama na nama
• Gumama Parmesan dandana
Cooking:
Don sauya: sanya karas, seleri da albasa a cikin wani abincin da ake yanka da kuma yankakke a kananan ƙananan (ba a cikin dankali mai dankali) ba. A cikin saucepan zuba man zaitun, ƙara cakuda kayan lambu daga bluender, gishiri (1/4 tsp gishiri) da kuma wucewa na 3-4 minti har sai kayan lambu ya zama taushi. Dama, ƙara da kaya da farin giya. Ku kawo wa tafasa da kuma dafa, motsawa, don kimanin minti 5 har sai ruwa ya kwashe. Sa'an nan kuma ƙara tumatir, tumatir manna, nutmeg da sauran gishiri. Cook a kan zafi mai zafi, yana motsawa a kai har sai miya fara fararen (kimanin minti 20). Za a iya amfani da miya da aka yi da sauyi a nan da nan ko adana a cikin firiji don har zuwa kwanaki 3. Kafa spaghetti bisa ga kwatance akan kunshin. Shirya manya a kan faranti guda 6, ƙara da teaspoon na zafi miya. Yayyafa tare da cakulan Parmesan ku dandana. A cikin kashi guda: 375 kcal, 18 g na gina jiki, 6.2 g mai, 62 g na carbohydrates, 10 g na fiber, 74 MG na calcium.
Chicken tare da cilantro da kwayoyi
• 2 tsp. man sunflower
• 450 g na nono, diced
• 30 g na kirki mai dadi
• 2 tsp. grated ginger tushe
• 4 cloves da tafarnuwa
• 4 kofuna waɗanda yankakken albasa kore
• 1 tbsp. l. Soya Sauce
• 2 tsp. shinkafa vinegar
• 1 tsp. sesame man
• 1 kofin finely yankakken cilantro
• kofuna 4 na yankakken Salad
• Lime yanka da kuma sabo ne coriander ganye don kayan ado
Cooking:
A cikin babban frying pan, zafi da sunflower man fetur. Ƙara kaza da kuma soya na minti 2. Sa'an nan kuma ƙara kirki ba, ginger da tafarnuwa. Cook, motsawa kullum, don kimanin minti 3. Add kore albasa, soya miya, shinkafa vinegar da sesame man fetur. Ka bar wuta don 'yan mintoci kaɗan. Cire daga zafi da kuma zuba coriander. Yi aiki tare da kabeji na Sin don ado, ƙawata da lemun tsami da kuma igiya na cilantro. A cikin kashi guda: 229 kcal, 30 g na gina jiki, 11 g na mai, 7 g na carbohydrates, 2 g na fiber.
Carrot da mango
• 2 kofuna na mango mango
• 3 tbsp. l. ƙananan mai kirim mai tsami
• 3 tsp. sugar
• kofuna waɗanda 1.5 na ruwan 'ya'yan karo
• 2 tsp. samfurin vanilla
Cooking:
A cikin karamin saucepan, narke gelatin cikin kopin ruwan 'ya'yan karam. A cikin wanzuwa, kunna mango har sai da santsi. Sanya kwanon rufi tare da gelatin a matsanancin zafi da kuma motsawa, barin har sai an rushe dukkanin granules (bai fi minti 1.5 ba). Ƙara ruwan 'ya'yan itace a puree na mango da motsawa. Ƙara sauran ruwan 'ya'yan karam, kirim mai tsami, sugar da vanilla. Zuba ruwan a cikin nau'i guda huɗu kuma ya firiji don akalla 3 hours. Ku bauta wa tare da yanki na mango da spoonful na kirim mai tsami. A cikin wani sashi: 135 kcal, 3 g na gina jiki, 3 g mai, 28 g na carbohydrates, 2 g na fiber, 39 MG na calcium.
Muesli bar
• 2 kofuna na oatmeal
• 1 kofin wholemeal gari
• 2 a. l. sesame iri
• 1 tsp. yin burodi foda
• 1h. l. kirfa
• 1 naman gishiri
• 3 tbsp. l. man zaitun
• 2/3 kofin shinkafa syrup (ko wani don dandano)
• 1 kwai
• 2 kofuna na dried dried (cranberries, yankakken yankakken dried apricots, prunes, raisins)
• 2 kofuna waɗanda yankakken almonds
Cooking:
Yi la'akari da tanda zuwa 170C. Lubricate da kwanon rufi da mai. A cikin tasa mai zurfi, haɗa syrup, man shanu da kwai. A cikin wani kwano, haɗuwa da sinadaran bushe: oatmeal, gari, sesame, yin burodi foda, kirfa da gol. Hada ruwa tare da cakulan busasshen, ƙara kwayoyi da 'ya'yan itatuwa masu' ya'yan itatuwa da kuma haɗuwa sosai. Yada kullu a kan tukunyar burodi tare da cokali mai yalwa da gasa a cikin tanda na tsawon minti 20-30 har sai cake ya yi. Cool shi na minti 10, canza wuri zuwa katako kuma yanke shi cikin sanduna 12 tare da wuka mai kaifi. Ajiye don kwanaki da dama a cikin akwati mai iska. A kashi guda: 223 kcal, 5 g na sunadaran, 7 g na mai, 38 g na carbohydrates, 4 g na fiber, 4 g na alli.
Apple-yoghurt mousse
• ƴar yogurt mai kyau 200 maras mai
• 3 tsp. syrup (Maple ko zuma)
• kofuna waɗanda 4 na ƙasa kirfa
• 2 apples
Cooking:
Mix yoghurt, syrup, kirfa. Peel apples, a yanka zuwa 8 sassa. Cika yogurt da 'ya'yan itace. Ku bauta wa tare da takardar mint. A kashi guda: 75 kcal, 4 g na sunadarai, 2 g mai, 16 g na carbohydrates, 1 g na fiber. Godiya ga fasahar mu na abinci na Italiyanci, za ku gamsu!