Akwai kifaye da yawa a arewa, me zai hana ku dafa shi. Yana da ƙoshin lafiya kuma yana da daɗi. Muna fatan ba ku damu ba. Kuma idan kun ƙara miya mai kyau, to muna samun ingantaccen girke-girke tare da ƙarancin abun ciki na carbohydrates. Muna muku fatan nasara a cikin dafa abinci!
Sinadaran
- 400 grams na kifin fillet na kuka zabi;
- 2 tablespoons na ba kaifi horseradish;
- 2 tablespoons na mustard;
- 3 tablespoons na kwakwa gari;
- 1 tablespoon na flax gari;
- 4 cloves na tafarnuwa;
- Albasa 2;
- 50 grams na ganye na Italiyanci;
- Karas 1;
- 150 grams na yogurt 3.5% mai;
- Abin zaɓi na ɗan zaki;
- 1 tablespoon na psyllium husk;
- 2 qwai
- man kwakwa don soya.
Abubuwan kayan haɗin don 6 meatballs. Shiri yana daukar mintina 15.
Energyimar kuzari
Ana lasafta abun cikin kalori a kowace gram 100 na samfurin da aka gama.
| Kcal | kj | Carbohydrates | Fats | Maƙale |
| 79 | 330 | 4.6 g | 3.4 g | 7.8 g |
Dafa abinci
1.
Kafin ka fara dafa abinci, ka tabbata falet ɗin ya shirya. Sabili da haka, idan kun sayi filet mai sanyi, narke shi a gaba.
2.
Wanke karas, bawo kuma a yanka a kananan cubes. Idan kuna so, zaku iya amfani da kayan sarrafa abinci.
Sara karas
3.
Albasa da tafarnuwa kuma ana buƙatar yankakken. Ana amfani da cokali biyu na tafarnuwa da albasa guda don naman da aka dafa, da wasu albasa biyu da kuma albasa ɗaya don miya.
4.
A ɗauki ɗan ƙara alayyahu, a dafa shi da ɗan ɗan kwakwa a kan wuta na matsakaici kuma a yanka albasa, tafarnuwa da karas a hankali. Soya karas da farko, sannan kuma ƙara albasa da tafarnuwa (bambancin lokacin dafa abinci). Sanya kayan kayan da aka soya a kan farantin kuma ajiye.
5.
Yanke fillet ɗin kifi a cikin ƙananan guda, sannan a yanka a cikin haɗuwa.
6.
Idan kanaso kayan lambu su yanke ko da karami ne, sai a kara su da naman da aka yanka a yanka kuma a sake sara.
7.
Eggsara ƙwai, a tablespoon na psyllium husk da Italiyanci ganye zuwa taro tare da kifi da Mix.
8.
Forcemeat yana buƙatar tsayawa na ɗan lokaci don ma'anar ƙarancin plantain ɗin ta yi aikinta. Muna ba da shawarar jira kimanin minti 10.
9.
Lokacin da minti 10 ya wuce, zaku iya ƙara garin kwakwa da flaxseed gari. Shaƙewa zai zama mafi m. Ku ɗanɗana 'yan biran, da barkono, da gishiri da barkono baƙi.
Shirye Shirya don cutlets
10.
Duk da yake psyllium husk kumbura, zaku iya yin miya. Wannan kyakkyawa ne da sauri. Aauki karamin kwano, ƙara yogurt, cokali biyu na mustard da adadin ƙwayar horseradish.
11.
Tabbatar daɗa sauran tafarnuwa da albasarta. Sanya abun zaki na abinda kuka zaba idan ana so. Idan ya cancanta, barkono da gishiri dandana.
Kayan miya
12.
Bayan an shirya miya a koma, sai a koma ga naman da aka yanka. Preheat kwanon rufi a kan zafi matsakaici da buroshi tare da ɗan kwakwa mai.
13.
Sanya gurasar kifi 5-6 da sauté har sai launin ruwan gwal a ɓangarorin biyu. Ku bauta wa kifi meatballs da miya. Ji daɗin abincin ku!
Kayan cutlet din kafin soya
