Chicken tare da mustard-basil miya
4 servings
Shiri: minti 7
Shirin da takardar sayan magani: minti 13
2 tbsp. spoons na gari; 1/4 na spoonful na gishiri; 1/4 tsp freshly ƙasa barkono; 4 ƙwallon kaji ba tare da fata da kasusuwa ba (game da 450 g); 1 - 1 kopin mai kaza marar tsabta; 1/4 kopin farin giya; 1 tbsp. wani cokali mustard; 2 tbsp. spoons na man zaitun; 2 tbsp. spoons yankakken albasa; 2 tbsp. spoons na yankakken Basil; 4 yanka burodi na gurasa.
Mix gari, gishiri da barkono tare a cikin wani tasa m. Yi ɗauka da sauƙi a tsoma cikin wannan cakuda; Kada ku yi watsi da sauran gari. A cikin kwano, yalwata 1 kopin broth, ruwan inabi da mustard; ajiye. Preheat 1 tbsp. Cakuda man a cikin babban frying kwanon rufi a kan zafi mai tsanani (da man fetur ya kamata ba fara shan taba). Saka nama a cikin kwanon frying, rage wuta zuwa matsakaici kuma toya har sai zinariya na minti 2 a kowane gefe. Saka nama a kan farantin. Zuba sauran cokon man fetur a cikin kwanon frying. Yi kwaskwarima da fry a kan matsakaicin zafi na kimanin 30 seconds - har albasa ya zama launin ruwan kasa. Ƙara gari, haɗaka da kuma dafa don wani gajere 30. Zuba cikin ruwan inabi kuma ku kawo miya zuwa tafasa a kan zafi mai zafi. Saka nama a cikin kwanon frying kuma a zuba shi cikin ruwa mai laka daga cikin nama. Rage zafi zuwa matsakaici, rufe da simmer na minti 2 a kowane gefen - har sai an dafa kaza. Idan sauce ya yi tsayi sosai, tofa shi da sauran kwata na gilashin broth. Ƙara Basil. Yi kwasfa a kan faranti hudu kuma kuyi aiki tare da gurasa na Italiyanci. Naman na gina jiki mai cin nama (1 nono, 1/4 kofin miya): 223 kcal, 8 g mai (34% kcal), 1 g gatsai, 5 g carbohydrates, 28 g furotin, 1 g fiber, 24 mg calcium, 1 MG ƙarfe, 442 MG na sodium. Rasstolkite sauran basil zuwa daidaituwa na dankali mai dankali, ƙara ruwa kaɗan, kuma daskare a cikin siffofin kankara. Ƙara cubes na basil daskarewa zuwa soups da sauces.
Alkama taliya
Mun gode da kirim mai tsami, madara da aka yi wa madauri da Cheddar cuku, daya mai cakuda macaroni yana da kyakkyawar maɓallin allura, yana ba ku kusan rabin rabin kyauta na yau da kullum.
4 servings
Shiri: minti 10-15
Shirin da takardar sayan magani: 20-25 minti
340 grams na taliya iri-iri "Rozhki"; 1/3 kofin kirim mai tsami tare da rage mai abun ciki; 1 iya (420 g) na tumatir gwangwani, a yanka a cikin cubes (ba tare da ruwan 'ya'yan itace) ba; 1 iya (360 ml) na madara mai yalwaci maras mai ko 1 1 lita na madara mai yadufi; 115 g (gilashin 1) na yankakken yankakken "Cheddar"; 2 teaspoons na Dijon mustard; 1/2 tsp ƙasa baki barkono; 1/8 tsp na kasa nutmeg; 2 tbsp. spoons na breadcrumbs; 2 tbsp. spoonful na grated cuku "Parmesan".
Yi la'akari da tanda zuwa 175 ° C. Cook da taliya bisa ga umarnin kan kunshin. Drain da ruwa, ajiye kusan 1/3 kofin ruwa, da kuma canja wurin da manna a babban kwano. Yayin da manya yake da zafi, ƙara kirim mai tsami, ruwa daga taliya da tumatir. Sanya shi. Gasa madara a cikin matsakaiciyar sauyi a kan matsanancin zafi har ya fara farawa dan kadan a kan gefen. Add cuku, mustard, barkono da nutmeg kuma sannu a hankali tafasa, motsawa kullum, har sai cuku melts. Sanya cakuda cakuda a cikin taliya kuma saka shi a cikin wani saucepan (sakamakon cakuda shi ne maimakon ruwa, amma za a ɗauka a cikin tanda). Mix da gurasar da "Parmesan" kuma yayyafa da cakuda. Gasa, ba tare da rufe ba, tsawon minti 20-25 - har sai an rufe abincin da zinari mai launin ruwan kasa. Tamanin abinci mai gina jiki ta bauta (2 kofuna waɗanda): 484 kcal, 7 g mai (12% kcal), 3 g cikakken fats, 79 g carbohydrates, 28 g gina jiki, 4 g fiber, 466 MG calcium, 3 MG ƙarfe, 464 MG sodium.
Casserole tare da turkey da kuma dankali dankali
Sauya naman sa nama tare da ƙirjin turkey, ka "yanke" wannan tasa don calories 100.
4 servings
Shiri: minti 15
Shirin da takardar sayan magani: minti 15
4 teaspoons na man zaitun; 1/2 kofin yankakken albasa; 2 yankakken karas; 2 yankakken seleri stalks; 2 squeezed tafarnuwa cloves; 450 g minced nama daga turkey nono; 1 teaspoon na dried thyme; 1 teaspoon dried oregano; 1/4 tsp ƙasa baki barkono; 1 tukunya (800 g) tumatir; 3 manyan ko 4 matsakaici dankali (game da 450 g), peeled kuma a yanka a cikin guda 5 cm in size; 1/4 kofin ƙananan mai tsami mai tsami; 2 tbsp. spoons na madara madara; 2 yankakken kore albasarta.
Yi la'akari da tanda zuwa 200 ° C. A cikin babban kwanon frying, 2 teaspoons man shanu a kan matsakaici zafi (idan ba ku da frying kwanon rufi auna a kalla 30 cm, yi amfani da babban saucepan da dukan sinadaran dace). Ƙara albasa, karas, seleri da tafarnuwa kuma toya don minti 3 - har sai kayan lambu suna da taushi. Saka kayan lambu daga cikin kwanon frying kuma ajiye. A cikin wannan kwanon rufi, zafi sauran 2 teaspoons na man fetur a kan matsakaici zafi. Ƙara turkey kuma toya har sai launin ruwan kasa, ƙaddamar da mince a lokacin frying, na minti 3-5. Add thyme, oregano da barkono kuma Mix da kyau. Ƙara kayan lambu da tumatir da aka soyayye zuwa gurasar frying da kawo wa tafasa. Rage zafi kuma sauƙaƙe a kan zafi mai zafi na minti 5 - har sai ruwa ya ƙare kuma miya ya kara. A halin yanzu, sanya dankali a cikin babban saucepan kuma zuba shi da ruwa. Sanya saukean a kan wuta mai karfi kuma ya kawo wa tafasa. Cook don mintina 8 har sai dankali ya zama mai taushi (zaka iya ƙayyade ta hanyar saka shi tare da cokali mai yatsa). Drain da ruwa da murkushe dankali a saucepan har sai puree, ƙara kirim mai tsami da madara. Season tare da barkono barkono don dandana. Ƙara albasa da albasarta (mai yalwataccen dankali ya zama dan ruwa mai sauƙin ruwa don a iya sauƙaƙe da shi don nama mai naman, idan mai dankali ba shi da isasshen ruwa, ƙara dan madara). Canja wurin cakuda nama a zurfi, mai zafi mai zafi tare da diamita na kimanin 23 cm ko wani gaza mai rauni. Yada yasa saman tare da cokali a kan turkey kuma yada layin da aka yi. Saka layin da ke kan gwansar yin burodi (idan gwargwadon ginin ya shafe) da gasa na tsawon minti 12 zuwa 15, ko kuma sai dankali ya rufe da launin ruwan kasa mai launin ruwan kasa da kumfa. Dadin kuɗi mai gina jiki ta hanyar bauta: 370 kcal, 8 g mai (19% kcal), 2 g gatsai masu yawa, 47 g carbohydrates, 33 g furotin, 7 g fiber, 297 MG calcium, 6 MG ƙarfe, 426 MG sodium.
Chicken miya tare da albasa dumplings
Wannan miyan a cikin yawa kamar stew; ƙara salatin salatin, za ku sami cikakken abincin dare ko abincin dare.
4 matsayi
Shiri: minti 5-10
Shirin da takardar sayan magani: minti 18-22
2 teaspoons na man zaitun ko wasu kayan lambu mai; 1/2 kofin yankakken albasa; 1 yankakken barkono barkono; 1 kopin yankakken karas; 2 cloves of tafarnuwa tafarnuwa; 450 g na kaza na kaza ba tare da fata da kasusuwa ba, a yanka zuwa kashi 2.5 cm cikin girman; 2 bay ganye; 1 teaspoon na dried thyme; 1/4 tsp ƙasa baki barkono; 1/4 tsp na sage na ƙasa, kofuna waɗanda 4 waɗanda basu dafaccen kaza; 1 kopin daskararre kore Peas; 2 tbsp. spoons yankakken sabo ne faski
Dumplings
1 kofin gari; 1 teaspoon na yin burodi foda; 1 tbsp. wani cokali na man shanu marar tsabta; 1/2 kofin mai-mai madara; 2 tbsp. spoons yankakken albasa.
A cikin babban babban saucepan tare da murfin murfi, zafi man a kan matsanancin zafi. Ƙara albasa, paprika, karas da tafarnuwa kuma toya don mintuna 2. Ƙara ƙirjin kajin kuma toya don mintuna 5 - har sai an rufe su da launin ruwan kasa a kowane bangare. Add bay ganye, thyme, barkono da Sage kuma Mix da kyau. Add broth kaza da kawo zuwa tafasa. Rage zafi zuwa matsakaici kuma dafa don minti 5. A halin yanzu, a cikin kwano mai daraja, ku haɗa gari da yin burodi. Yin amfani da cokali mai yatsa, yayyafa gari tare da man shanu don yin cakuda. Ƙara madara da kuma haɗa don haɗuwa da kyau. Ƙara albasa da haɗuwa. Ƙara wake a cikin miya kuma ya kawo wani tafasa a sake. Yin amfani da babban cokali, jefa a cikin kumfa 8 dumplings a cikin nau'i na bukukuwa. Rufe kuma dafa a kan zafi mai zafi don minti 8-10 karkashin murfi, har sai an dafa shi da kuma tausasa dumplings (dole ne su kasance da damuwa). Cire miyan daga wuta kuma cire laurel ganye. Zub da miya tare da dumplings a kan faranti kuma yayyafa da sabo ne faski. Naman gine-gizen da ake amfani da su (nama 1, 2 dumplings): 346 kcal, 8 g mai (21% kcal), 3 g cikakken mai, 39 g carbohydrates, 28 g furotin, 5 g fiber, 185 mg calcium, 4 MG ƙarfe, 690 MG na sodium.
Cakulan kaza tare da tafarnuwa
Mix 4 kofuna na kaza broth dandano tare da tafarnuwa dafa, 2 kofuna waɗanda yankakken nama nama nama da 1 kofin na kowane hade da kayan lambu daskarewa; dafa a kan zafi mai zafi na minti 10. Ado da yankakken sabo ne faski. Ayyuka: 4. A cikin guda ɗaya: 104 kcal, 2 g mai.
Pizza da pesto da alayyafo miya
Mirgine 450 g na chilled (ko thawed) pizza kullu a cikin 40 cm diamita cake kuma sanya shi a kan wani burodi sheet; wuri a kan kullu 1/3 kopin ƙaddara sauyaccen kayan pesto daga Basil da kuma yada a kan dukkanin surface; top tare da 280 g na thawed da dried yankakken alayyafo da 1/2 kofin yankakken Mozzarella cuku na matsakaici mai abun ciki. Gasa a 230 C na minti 8-10 har sai cuku ya narke da gefuna na pizza duhu. Ayyuka: 4. A cikin mai hidima: 473 kcal, 16 g mai.