White wake tare da tafarnuwa da Basil
4 servings na tasa
Lokacin shirye-shiryen: minti 50
- 1 tbsp. l. man zaitun
- 1/2 yankakken albasa
- 4-8 yankakken tafarnuwa da hakora
- Z00 g na gwangwani tumatir
- gishiri da barkono baƙi don dandana
- 700 g gwangwani da wake wake
- 2 kofuna waɗanda karamcin kaza mai ƙananan kaza
- 5 basil ganye
- 1/4 kopin ruwan 'ya'yan lemun tsami (ruwan' ya'yan itace na lemun tsami 1)
Yanke man a cikin babban saucepan. A matsakaiciyar zafi, shige tafarnuwa da albasarta sai sun zama taushi - minti 10-15. Ƙara tumatir, bayan barin izinin ruwan 'ya'yan itace, gishiri kuma simmer na minti 10. Zuba broth kuma sanya wake. Kuyi karin minti 10-15. Kafin bautawa, ƙara Basil, ruwan 'ya'yan lemun tsami da barkono. Zaka iya amfani da shi nan da nan ko bar shi daga cikin dare a dakin da zafin jiki. Ana ajiye tasa cikin firiji don har zuwa mako guda, kuma an daskare shi har zuwa watanni 6.
Amfanin naman sa 1: 270 kcal, fats - 13% (2 g, wanda 1 g - cikakke).
Salmon a cikin mustard sauce
6 kayan abinci na tasa
Lokacin cin abinci: minti 15-25
- 450 g salmon fillets
- 1/2 kofin bushe mustard tsaba
- kananan gungu na yankakken yankakken yankakken
- 1/2 thinly sliced albasa
- 1 tbsp. l. man zaitun
- 24 asparagus harbe
- 3 kofuna waɗanda launin ruwan kasa shinkafa
- Salt da barkono - dandana
Yi la'akari da tanda. Gishiri da barkono kifi, Rub da tsaba na mustard cikin ɓangaren litattafan almara, yayyafa da dill da albasa. Yayyafa da man fetur. Sanya salmon da kuma bishiyar asparagus. Cook don minti 10, idan ana so, bar wani karin minti 5-10 a cikin tanda. Cook da shinkafa. Ana iya adana tasa a cikin firiji a cikin tsari rufe har zuwa kwanaki 3.
Amfanin nutsuwa na 1 (nau'in salmon na 75, 1/2 shinkafa da 4 bishiyar asparagus).
Naman kaza tare da kaza
4 servings na tasa
Lokacin cin abinci: 1,5 hours
- 2 tbsp. l. man zaitun
- 2 kananan albasa
- 450 g thinly sliced namomin kaza
- 1/5 lita na unsalted low-mai kaza broth
- 1/2 kofin soya miya tare da rashin sodium abun ciki
- 6 tbsp. l. raw sha'ir
- 4 cloves na tafarnuwa tafarnuwa
- 4 ƙirjin kaza ba tare da fata, diced
Ciyar da albasarta. Saka namomin kaza a cikin kwanon rufi mai zurfi, yin wuta da karfi kuma dafa har sai sun juya launin ruwan kasa. Add broth, waken soya, sha'ir da tafarnuwa. Stew na minti 45. Sa'an nan kuma sanya ƙirjin ƙirjin da kuma dafa har sai naman ya juya fari. A cikin firiji, ana iya adana tanda har zuwa kwanaki 3, kuma a cikin nau'in sanyi - har zuwa watanni 6. Recipes mu yi jita-jita ya dace ga kowa da kowa - da yara da girma-up.