Ba mu son ɗanyen ganye, amma da tsufa muka fara son su.
Ganyayyaki ya ƙunshi 22 kcal (90 kJ) a kowace g 100; shi ma yana da wadataccen potassium. Wannan ma'adinai yana daidaita karfin jini kuma yana tallafawa aikin tsoka. Yawan wuce haddi a cikin potassium, da karancin magnesium na iya zama, musamman, sanadin cututtukan zuciya. Mun kawo muku wani girke-girke mai ban sha'awa tare da miyar miya!
Sinadaran
- 2 manyan kwayayen kwai;
- 30 grams na pistachios peeled (ba a ɗauka);
- 20 grams na kwayayen kwaya na Pine;
- 400 grams na naman sa na ƙasa (Bio);
- Albasa 1 matsakaici;
- 5 cloves na tafarnuwa;
- 2 bukukuwa na mozzarella;
- erythritol dandana;
- Gilashin 2 na yogurt (kowace 250 na gram);
- man kwakwa don soya;
- 1 tablespoon na paprika (mai dadi);
- gishiri da barkono dandana.
Sinadaran sune na abinci sau biyu. Zai ɗauki kimanin minti 10 don shirya, lokacin dafa abinci shine minti 20.
Energyimar kuzari
Ana lasafta abun cikin kalori a kowace gram 100 na samfurin da aka gama.
| Kcal | kj | Carbohydrates | Fats | Maƙale |
| 121 | 507 | 4,9 g | 7.1 g | 10,0 g |
Dafa abinci
1.
Preheat tanda zuwa digiri 180 a cikin yanayin convection.
2.
Yanke eggplant cikin sassa 2 kuma cire fitar da ɓangaren litattafan almara tare da cokali. A cikin “jirgi” yakamata a sami isasshen sarari don shaƙewa tare da kayan abinci mai nama da kayan lambu.
3.
Kwasfa albasa da sara a cikin kananan cubes. Kuma a yanka cokali 2 na tafarnuwa. Koma waje.
4.
Cire mozzarella daga marufi kuma sara shi.
5.
Aauki karamin kwanon frying da zafi akan zafi mai matsakaici. Sauté da pistachios da itacen al'ul. (Gaggawa da sauri)
6.
Soya da naman minced tare da karamin kwakwa mai a cikin kwanon rufi na matsakaici. Sanya albasa da tafarnuwa kuma toya na mintuna da yawa. Sannan a hada da soyayyen kwayoyi a cikin naman da aka kwaba da garin da kyau tare da gishiri, barkono da paprika foda.
7.
Cika shirya eggplant halves tare da cakuda da kuma sa guda na mozzarella a saman.
8.
Sanya eggplant a cikin tanda na mintina 15.
9.
Yayinda kwale-kwalen suna yin burodi, shirya miya. Yankakken sara ko kuma albasa 3 na tafarnuwa kuma a haɗa shi da yogurt da erythritol.
