Mafi sau da yawa fi son abincin da suke da sauƙin shirya. Wani binciken da aka yi a cikin 'yan Amurkan a baya-bayan nan ya nuna cewa a farkon wurin duk kayayyakin da ake amfani da su ne kwakwalwan kwamfuta. A na biyu - hamburgers da cuku. Daga cikin rudun da Rasha ta yi, wanda zai iya gane lambun da aka soya, taliya, burodi, cakulan da ice cream. Duk wannan shi ne adadin caloric. Don rage nauyin wuce haddi, dole ne a tattaro irin wannan kayan abinci mai gina jiki domin ya ji yunwa da abinci mai gina jiki. Don wannan, ba lallai ba ne ya ki yarda da yin jita-jita.
Chips of cooked dankali 6 servings
Gasa dankali da Rosemary da tafarnuwa zai zama madaidaicin madadin ga ɗaya daga cikin abubuwan da ke da dadi - tare da albasa da kirim mai tsami.
3 tbsp. l. Yogurt mai ƙananan
1 tbsp. l. low-mai mayonnaise
Yaren sarakuna da aka yanka
1 tbsp. l. ruwan 'ya'yan lemun tsami
1 tsp. gishiri
1 kg dankali
1 tbsp. l. man zaitun
2 shugabannin tafarnuwa, yankakken
6 sprigs na Rosemary
6 duk tsabtace tafarnuwa
1. Mix man shanu, yogurt, mayonnaise, 2 tafarnuwa, da ruwan 'ya'yan lemun tsami da gishiri har sai an kafa wani taro mai kama.
2. Shirya dankali: zafi zafi zuwa 200 ° C. A kan kuka, tafasa da ruwa kuma sanya dankali a yanka a faranti a can, rike shi har tsawon minti 2-5 har sai ya yi laushi. Drain da ruwa da kuma ƙara man zaitun da kuma 1/2 kofin zuwa dankali. tafarnuwa. Sa'an nan kuma yada dankali a kan takardar burodi. Top da 3 rassan Rosemary da gasa na minti 25-30. Juya da gasa don karin minti 5-10. Ku bauta wa tare da miya.
1 bauta: 146 kcal; fats - 3.5 g, wanda cikakken - 0.6 g, carbohydrates - 24 g, sunadarai - 5 g, fiber - 2 g, sodium - 300 MG.
Cheese casserole tare da taliya
4 servings
Rosemary, thyme, bishiyar asparagus, Shiitake namomin kaza zai ba da ban mamaki ƙanshi na taliya.
1/2 tbsp. bishiyar asparagus, yankakken
200 g na taliya
1/2 tbsp. shiitake namomin kaza,
1 tbsp. gida cuku
1 tbsp. l. man shanu
1 tbsp. yanci, yankakken
1 shugaban tafarnuwa,
1 reshe na thyme
1 reshe na Rosemary
2 tbsp. l. ruwan inabi mai bushe
1 tbsp. l. alkama alkama
1 tbsp. madara mai yalwa
1 tbsp. l. mustard
1 tbsp. cuku mai hatsi
2 tbsp. l. gurasa gurasa
2 tbsp. l. cakulan Parmesan.
1. Saka bishiyar asparagus a cikin ruwan zãfi na 'yan mintoci kaɗan. Kada ku zuba ruwa, ku dafa taliya a cikinta.
2. Soya namomin kaza na kimanin minti 5.
3. Yi amfani da tanda zuwa 200C.
Yarda da cuku cikin gida a cikin wani abincin manya, ajiye shi. Narke man shanu, ƙara shallots, tafarnuwa da ganye da kuma fry na tsawon minti 4. Ƙara ruwan inabi kuma toya don karin minti 2. Sa'an nan kuma fitar da ganye da tafarnuwa kuma hankali zuba a cikin gari, stirring kullum. Sa'an nan sannu a hankali zuba a cikin madara, gida cuku da mustard. Stew na mintina 15. Sa'an nan kuma ƙara cheeses. 4. Mix da cuku miya, taliya, bishiyar asparagus da namomin kaza. A sa a cikin wani kwano don yin burodi, yayyafa da breadcrumbs da gasa na 15-20 minutes.
1 bauta: 485 kcal; fats - 12 g, daga gare su cikakken - 7 g, carbohydrates - 66 g, sunadarai - 34 g, fiber - 7 g, sodium - 820 MG.
Mataki na farko da zaka iya dauka ga abincin da ya fi dacewa shi ne maye gurbin wasu abinci. Alal misali, sassakaccen sukari ne na halitta, ƙwayoyi masu ƙinƙasaccen abu ne cikakke, kuma mai sauƙin carbohydrates mai sauƙi ne. Da kasancewar abinci mai kyau a cikin ɗakin ku yana tabbatar da nasara na kashi 90. Ƙarin shawarwari zasu taimaka maka.
Sauya naman sa da naman alade tare da turkey don rage adadin mai lahani.
Yi kwaskwarima ta gida, bisa man zaitun, wanda yake ƙarfafa zuciya. Za su kasance da amfani fiye da waɗanda aka saya.
Yi amfani da hatsi da shinkafa a lokacin dafa abinci. Daga cikin fararen fari, shinkafa shinkafa da gurasa shine mafi alhẽri ga daina. Dukan hatsi yana dauke da fiber da yawa kuma hana hana jigilar jini a cikin tasoshin.
Add seasonings zuwa salads, nama da sandwiches. Musamman barkono, bishiyar asparagus, Shiitake namomin kaza da avocado.
Sandwich
Tare da nama mai turkey, shahararren Rashanci da Cukuwan Swiss, wannan sandwich zai zama mai dadi da amfani.
1 tbsp. l. ƙananan mai kirim mai tsami
1 tbsp. l. low-mai mayonnaise
1 tbsp. l. ketchup
1 tbsp. l. shit
1 tsp. ruwan 'ya'yan lemun tsami
albasa, yankakken
1 har ma. sauerkraut , dried
2 guda na gurasa gurasa
1 ƙananan ƙananan turkey Boiled, yanke zuwa faranti
2 ɓangaren ɓoyayyen cuku
gherkins
1. A cikin kofin, Mix kirim mai tsami, mayonnaise, ketchup, horseradish, ruwan 'ya'yan itace lemun tsami da gherkins. Lubricate frying kwanon rufi da man fetur da kuma fry da albasarta na 1 minti. Sa'an nan kuma rage zafi da kuma toya don wani minti 5, ƙara sauerkraut sannan kuma ƙara wuta a sake.
2. Yi sanwici: shaye gurasa guda 1 gurasa, tare da turkey da sauerkraut tare da albasa, sa'an nan kuma yayyafa da cuku da kuma rufe shi da wani gurasa. Zuba man a cikin sauran frying pan, fry da sanwici na 3-4 minti a kowane gefe.
1 bauta: 515 kcal; fats - 15 g, daga gare su cikakken - 3,5 g, carbohydrates - 58 g, sunadarai - 36 g, fiber - 8 g, sodium - 800 MG.
Cake tare da kayan lambu
4 servings
Wannan nau'i da kayan lambu yana da wadata a cikin bitamin da kuma ma'adanai, yana da ƙanshi mai ban sha'awa saboda yawancin greenery.
1 tbsp. alkama alkama
5 tbsp. l. ruwan sanyi
1 tbsp. l. vinegar
1 gishiri mai kosher
1 tsp. sabon cumin,
Rosemary, yankakken
1 tbsp. man sunflower
1 sashi sa'a. man shanu
1 tbsp. man zaitun
2 tbsp. peeled da yankakken dankali
1 tbsp. albasa, yankakken
1 tbsp. almond
1 tbsp. l. tafarnuwa, yankakken
1 lita na kayan lambu broth
1 tsp. black barkono
1 tsp Cumin Dried
1 tsp cayenne barkono
2 tbsp. l. cornstarch
1 tbsp. l. na ruwa
1 tbsp. kirim mai tsami
1. Mix 1/4 tbsp. gari da ruwa da vinegar. Mix sauran gari tare da 1/4 tsp. gishiri, ƙara ganye da kuma hada kome da kyau. Mix da gari tare da cakuda vinegar da kuma samar da kullu. Yi la'akari da tanda zuwa 200 ° C.
2. Shirya cikawa: zafi man fetur. Add dankali da albasa da kuma toya don minti 3-5. Ƙara tafarnuwa kuma motsa don wani minti daya. Sa'an nan kuma ƙara broth, namomin kaza, kabeji, 1 tsp. gishiri da kayan yaji kuma dafa tsawon minti 5. Mix da masara da ruwa, sa'an nan kuma zuba cikin cakuda a cikin kwanon rufi, ƙara cream.
3. Raba kullu cikin sassa 2. Sanya wani sashi zuwa kasan tasa don yin burodi, sa'an nan kuma zubar da cika da kuma rufe shi da takarda na biyu na kullu. Rage gefuna. Gasa da cake don minti 30-35.
1 bauta: 450 kcal, mai - 21 g, wanda cikakken - 6 g, carbohydrates - 57 g, sunadarai - 8 g, fiber - 5 g, sodium - 734 MG.
Nacho
6 ayyuka
Salatin kayan lambu na Mexico da guacamole sauce an tabbatar da cewa: babu wanda zai lura cewa a cikin kwakwalwan, ba kamar hanyar gargajiya ba, babu cuku.
1 / 2st. sabo ne tumatir, yankakken
Art. red albasa, sliced 1/2 st.
2 barkono mai karar fata, yankakken
2 tbsp. l. ruwan 'ya'yan lemun tsami
1/2 tsp kosher gishiri
3 tbsp. l. man kayan lambu
2 tbsp. albasa, yankakken
1 bay ganye
1/4 tsp. cayenne barkono
1 tsp. oregano
cumin
500 g tukunya na wake
5 tacos
1st. ruwan 'ya'yan itace orange
2 avocados
Dukkan sinadaran da aka yanka kuma sunyi amfani da man fetur.
Dastert na duhu cakulan da orange
Wannan kayan zaki yana da haske da kuma dadi, kuma flavonoids, wanda aka samu a cikin duhu cakulan, na iya magance ciwon daji.
1 tsp sugar daga sugar cane
1 tbsp. ruwan 'ya'yan itace orange
1 tbsp. finely yankakken orange kwasfa da kadan more ga yin yi jita-jita
1 tbsp. vanillin
1 tsp caca
1 tile na duhu cakulan
Gurasa da kayan lambu
6 ayyuka
Kayan alade, karas da seleri zasu kara da dandano na musamman da kayan abinci, da kuma kayan tumatir da tumatir za su ba da burodi mai kyau.
2 tbsp. l. man zaitun
1 tbsp. albasa, yankakken
1 karas, yankakken yankakken
1 seleri stalk, yankakken finely
1 tsp. gishiri
1 tbsp. l. tafarnuwa, yankakken yankakken
2 tsp. Italiyan Italiyanci na ganye (oregano, Basil, da dai sauransu)
1 tbsp. alayyafo, yankakken
500 g na turkey, yankakken
1 lita na kaza broth
1/2 tbsp. cakulan Parmesan
1 tbsp. l. ketchup
1 kwai, rabu da harsashi
15 crackers, crumbled
leeks, yankakken
jan zaki da barkono, yankakken
1 iya tumatir a cikin ruwan 'ya'yan itace
1 tsp. vinegar
1 tsp. cane sugar
1. Yi amfani da tanda zuwa 200 ° C. Casa 1 tbsp. l. man a cikin skillet. Ƙara albasa, karas da seleri kuma toya har sai kayan lambu suna da taushi, kimanin minti 5-7. Ƙara 1/2 tsp. gishiri, tafarnuwa, kayan lambu na Italiyanci da alayyafo, motsawa da soya don wani minti 5, sannan rage yawan zafin jiki.
2. A cikin babban kwano, hada turkey, broth chicken, cuku, ketchup, kwai da kayan lambu. Ƙara ƙurar tsumburai, haɗuwa da kuma samar da gurasar burodi. Gasa na minti 30.
3. Yayin da gurasa ake yin burodi a cikin tanda, zafi a cikin frying pan 1 r. l. ƙara leeks da barkono kuma toya don kimanin minti 5, sannan kuma ƙara tumatir, 1/2 tsp. gishiri, vinegar da sukari kuma simmer a matsakaici na zafin jiki na kimanin minti 10. Sa'an nan kuma kaɗa miya a cikin wani maniyyi har sai an kafa taro mai kama.
4. Cire gurasa daga tanda kuma sama tare da miya. Sa'an nan kuma sanya, a cikin tanda kuma gasa na minti 10, to, ku bauta.
1 bauta: 304 kcal; fats - 15 g, daga gare su cikakken - 4 g, carbohydrates - 16 g, sunadaran - 25 g, fiber - 2.4 g, sodium - 790 MG.