GASA CHICKEN A RUWAN MILK - - KAYAN ABINCI DA KA'IDODI

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Samfuri:

fillet kaza - 2 inji mai kwakwalwa ;;
gari na hatsi gaba ɗaya - 6 tsp;
gishirin teku, mustard (a cikin foda) da barkono baƙar fata - ƙasa kwata kwata kowace;
ruwan 'ya'yan itace daga rabin lemun tsami;
tumatir biyu ceri;
karamin turnip na farin albasa;
sabo zakara - 4 inji mai kwakwalwa ;;
man shanu - 2 tbsp. l.;
madarar nonfat (ba fiye da 2%) - sulusin gilashin.

Dafa:

Da farko shirya cakuda. Sanya gari, gishiri, mustard, barkono a kwanon da ya dace. Kowace fillet (idan ana so, za a iya doke shi kaɗan) ana tsoma shi cikin ruwan lemun tsami, sannan a cakuda gari.
Sa mai takardar yin burodi / mashin da man shanu, sanya fillet a tsakiya. A kewaye - yankakken namomin kaza, tumatir, albasa.
Preheat tanda (digiri 180), gasa kaji tsawon mintina 25.
Lokacin da aka dafa filet ɗin, cire nau'i daga tanda. Canja wurin kayan lambu zuwa blender, sara, sai a haɗe tare da ragowar garin cakuda da madara. Zuba miya a gaba a cikin kwanon rufi, tare da motsawa, kawo zuwa tafasa da dafa don mintuna 2 zuwa 3.
Lokacin aiki, zuba fillet tare da miya madara. Kowane yanki abin bauta ne.

Matsayi na aiki ya ƙunshi 310 kcal, 38 g na furotin, 10 g na mai, 17 g na carbohydrates. Za a iya rage abun cikin kalori da mai idan idan kayi amfani da fom wanda baya buƙatar sa mai, ko kuma rufe kwanon rufi tare da takarda takarda.

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