Fry Fry (mai sauri frying a cikin kwanon rufi) yana daya daga cikin hanyoyin kiwon lafiya na dafa abinci. Na farko, hade kayan lambu, hatsi da kayan mai gina jiki mai ƙananan kayan ƙanshi sun haɗu da nauyin abincin da ke cikin tasa. Abu na biyu, tun lokacin da dukkanin sinadarai sun yi sauƙi, an bukaci dan kadan (kuma abincin ya zama baƙar caloric). Kuma, a ƙarshe, irin wannan abincin zai kasance da ƙanshin cewa za ku cika da shi. Kodayake yawancin mutane suna da gurasa mai gurasa da ke da alaƙa da abinci na Asiya, zaka iya yin amfani da wannan fasaha tare da kowane samfurori. An nuna wannan a kasa da kuma girke-girke masu zuwa. Yi amfani da daya daga cikin su yau da dare, kuma za ku gigice a yadda sauƙin abincin dare na yau da kullum zai iya zama mai dadi!
Chicken a ruwan inabi na minti 26!
Ku bauta wa wannan tasa ba tare da kwai taliya ba, amma tare da quinoa ko ƙwararrun hatsi, sa'an nan kuma ku sami karin sashi na fiber.
4 servings
Shiri: minti 20
Shiri: minti 6
- 450 g nono nono ba tare da fata da kasusuwa ba
- 1 tbsp. l. yankakken tafarnuwa
- 3 tbsp. l. ruwan inabi fari (alal misali, Chardonnay ko Pinot Grigio),
- partwise 2 tsp. cornstarch
- 1/4 tsp. freshly ground black barkono
- rabin rabin kofin kaza mai kaza maras sauƙi
- 110 grams na kwai taliya
- 2 tbsp. l. gyada ko man kayan lambu
- partwise 1/4 kofin (game da 30 g) na naman alade, a yanka a cikin cubes 5-6 mm
- 1 kofin karas, sliced 5 mm lokacin farin ciki
- 1 kofin namomin kaza, sliced 5 mm lokacin farin ciki
- 1 tbsp. l. sabo ne thyme ganye, da thyme dukan tushe (na zaɓi)
- 1/2 tsp. gishiri
- 1/2 kofin finely yankakken kore albasa
Ga taliya, tafasa babban tukunyar ruwa. An yanke 'yar kaji a kananan ƙananan, yana ƙoƙarin yanka a cikin filaye. A cikin tukunyar matsakaici-sized, sanya kaza, tafarnuwa, 1 tbsp. l. ruwan inabi, sitaci da barkono. Dama kuma ba da izinin tsayawa na minti kaɗan. A cikin karamin saucepan haɗuwa da broth da sauran ruwan inabi. Da zarar ruwa yana tafasa a cikin babban saurin, mirgine manta a ciki kuma ya dafa don minti 7-10 har sai an shirya. Sanya kwanon rufi (diamita 35 cm) ko saucepan (diamita 30 cm) akan wuta. Zuba 1 tbsp. l. man shanu, ƙara kaza, saka shi a i Layer. Cook don 1 minti daya, kyale nama yayi dan kadan. Sa'an nan kuma toya tare da ci gaba da motsawa na minti 1, sai fillet ta zama brownish. Saka kajin a kan tasa. Ƙara sauran man, naman alade, karas, namomin kaza zuwa skillet kuma, a duk tsawon lokacin, suna motsawa kullum, toya don wani minti daya. Koma kaji zuwa kwanon rufi. Zuba a cikin cakuda broth, zuba cikin thyme ganye, gishiri da ci gaba da frying na 1-2 minti har sai kaza ne gaba daya shirye. Ƙara albasarta kore da dafa don na biyu. Cook da manya a kan faranti 4, yada kaji da kayan lambu a kan saman kuma ku zauna a kan tebur, yin ado tare da maida idan an so. A cikin guda (1 1/2 kofin kaza, 3/4 kofin taliya): 345 kcal, 10 g mai (wanda 2 g - cikakken), 10 g carbohydrates, 33 g gina jiki, 3 g fiber, 52 mg calcium, 3 MG na baƙin ƙarfe.
Cikin ganyayyaki soyayyen shinkafa curry na tsawon minti 21!
A cikin wannan tanda, ya fi dacewa don yin amfani da shinkafa mai sanyi, saboda zafi zai iya yin tasa mai tausayi.
4 servings
Shiri: minti 17
Cooking: 4 minutes
- 2 tsp. gyada ko kayan lambu mai, partwise
- 1/2 kofin yankakken albasa
- 1 tsp. ginger
- 1 kofin kore wake, a yanka a cikin guda game da 2 cm
- 1/2 kofin karas, a yanka a cikin cubes game da 5-6 mm
- 1 tbsp. l. curry foda
- 3 kofuna waɗanda dafa shi launin ruwan kasa shinkafa
- 1 kofin gwangwani na kaza, wanke da dried
- 1 kopin tumatir ceri, a yanka a rabi
- 2 tbsp. l. Soya Sauce tare da rage gishiri abun ciki
- 1/8 tsp. freshly ground black barkono
Sanya kwanon rufi tare da tushe mai zurfi (diamita 35 cm) ko saucepan (diamita 30 cm) akan wuta. Raba a kan jita-jita 1 tbsp. l. man shanu, ƙara albasa da yankakken ginger da, ci gaba da motsawa, toya don 10 seconds ko har sai ginger fara jin wari. Sa'an nan kuma sanya koren wake da karas a kan kwanon rufi da kuma ci gaba da motsawa tare da spatula na dafuwa, toya don kimanin minti daya - a wannan lokacin da wake ya saya wani haske mai launi mai haske. Ko da yake yayyafa kayan lambu na curry da dafa don kimanin 5 seconds, har sai kayan yaji ya ba da dandano mai kyau. Zuba a cikin sauran man, sannan ku zub da shinkafa kuma kunna fry don minti daya tare da ci gaba da motsawa. Rashin shinkafa kullum tare da wani spatula na dafuwa, don haka ba ya tsaya tare kuma ya haxa da kayan lambu. Add chickpeas, tumatir ceri, soya sauce da barkono kuma, har yanzu suna motsawa, toya don kimanin minti daya, har sai dukkanin sinadarai suna warmed up. Raba cakuda da aka shirya a cikin kofuna guda hudu kuma ku yi aiki a kan tebur nan da nan. A cikin guda (11/3 kofin): 335 kcal, 9 grams na mai (wanda 2 g - cikakken), 57 grams na carbohydrates, 8 g gina jiki, 8 g na fiber, 66 MG na calcium, 3 MG na baƙin ƙarfe, 451 MG na sodium.
Fajitos tare da naman sa da barkono na minti 23!
Sauya tortilla tare da ganye da letas kuma zaka ajiye fiye da 100 kcal ta bauta.
4 servings
Shiri: minti 18
Shiri: minti 5
- 340 g na naman sa flank
- 1 babban furo na jan mai dadi, a yanka a cikin tube 6 mm lokacin farin ciki
- 1 tbsp. l. yankakken tafarnuwa
- 1 tbsp. l. dried sherry
- 1/2 tsp. cornstarch
- 1/2 kofin thinly sliced ja albasa
- 1 tsp. Soya Sauce tare da rage gishiri abun ciki
- 1h. l. ƙasa chili
- 3/4 tsp. gishiri
- 1/4 tsp. freshly ground black barkono
- 1/3 kofin yankakken kore cilantro
- 2 tsp. gyada ko man kayan lambu
- 12 ganyen boston letas
- yanka da lemun tsami
Yanke nama a cikin tube 5 cm lokacin farin ciki, sa'an nan kuma kowane tsiri - 4 guda. A sa a cikin wani saucepan, ƙara tafarnuwa, sherry, sitaci, soya miya da barkono. Zuba cikin 1 tsp. man fetur da haɗuwa. Yau da kwanon frying a kan zafi mai zafi. Zuba cikin 1 tsp. ƙara barkono mai dadi da albasa da kuma motsawa, saro dafa don 1 minti daya. Matsar da kayan lambu zuwa farantin. Zuba cikin kwanon rufi 1 tsp. man fetur da kuma sanya shi a 1 Layer na guda naman sa. Cook don 1 minti. Ƙara chili da haɗi don 15 seconds. Koma albasa da barkono mai dadi zuwa skillet, kakar da kuma dafa, stirring, na minti 1-2. Dama cikin coriander. Ka bar salatin a kan faranti 4, yada nama a kan nama. Yayyafa da ruwan 'ya'yan lemun tsami da kunsa. A cikin guda (3/4 kofuna na cika, 3 ganyen letas): 238 kcal, 8 g na carbohydrates, g na sunadaran, 30 g na fiber, 27 MG na calcium.
Wadannan girke-girke suna da kyau. Da zarar sun sami fasaha na wanke gashi, zaka iya yin amfani da shi don ƙirƙirar kanka. (Ba'a iyakance ga naman sa, broccoli da ginger, tare da haɗin gwiwa tare da hada kayan nama daban daban, kayan lambu, ganye da kayan yaji). Wadannan fasaha masu sauki za su koya maka wannan fasaha mai mahimmanci.
- Yanke cikin kashi guda. Yanke kayan lambu a cikin nau'in nau'i daidai don haka suna da soyayye. Kuma jiƙa da tawadar takarda domin tasa ba zai zama "drowsy" ba. Abincin ko tofu kuma a yanka a kananan ƙananan.
- Yi amfani da kwanon frying a gaba. Sanya wuta: don kamar wasu droplets na ruwa ya kamata a ƙafe. Sa'an nan kuma yayyafa da man fetur (gyada, innabi, canola) kuma nan da nan ƙara "dandano" (tafarnuwa, chili, albasa). Cook har sai bayyanar dandano.
- Sanya kayan naman farko. Kada ka toya a yanzu fiye da 350 grams na naman sa ko 450 g kaza, jere. In ba haka ba, zafin jiki na frying pan din zai sauke, kuma naman ba zai yi launin ba. Saka guda a cikin guda daya kuma toya don 1 minti daya. Fry har kusan shirye.
- Ƙara kayan lambu. Da farko ka fitar da wadanda suke da yawa (broccoli, karas), sa'an nan kuma m (kamar koren wake da alayyafo). Lokacin da suke shirye don kimanin kashi uku, mayar da nama zuwa skillet kuma ci gaba da fry har sai an shirya.