Ofayan mafi kyawun kayan lambu don abinci mai ƙanjama shi ne zucchini. Wannan samfurin na duniya ne kuma yana haɗaka tare da kusan komai.
A cikin wannan girke-girke, mun ƙara quinoa, almonds da cuku zuwa zucchini kuma gasa a cikin tanda. Boiled quinoa ya ƙunshi kusan g 16 na carbohydrates a kowace gram 100, saboda haka kyakkyawan gurbi ne ga samfuran alkama, alal misali, Bogur mai ruɓa tare da 25 g na carbohydrates ko dafa shinkafa tare da g g 28 na carbohydrates.
Af, an shirya kwanon ba tare da nama ba, don haka ya dace da masu cin ganyayyaki.
Kayan dafa abinci
- Granite pan;
- Professionalwararruwar kayan abinci na kwararru;
- Kwano;
- Wuka mai kaifi;
- Yankan katako;
- Yin burodi.
Sinadaran
- 4 zucchini;
- 80 grams na quinoa;
- 200 ml na kayan lambu;
- 200 grams na cuku na gida (feta);
- 50 grams na yankakken almon;
- 25 grams na kwayan itacen Pine;
- 1 tablespoon na man zaitun;
- 1/2 cokali na zira;
- 1 cokali cokali 1/2;
- 1 tablespoon na Sage;
- barkono;
- gishirin.
Sinadaran sune na abinci sau biyu.
Dafa abinci
1.
A wanke quinoa sosai a ƙarƙashin ruwan sanyi a sieve mai kyau. Zafi dumin kayan kayan lambu a cikin karamin saucepan kuma ƙara hatsi. Ka bar shi tafasa kadan, sannan ka kashe wuta ka bar shi ya zube na mintuna 5. Fi dacewa, quinoa yakamata ya sha duka ruwa. Cire kwanon rufi daga murhu don ajiyewa.
2.
Kurkura da zucchini da kyau kuma cire stalk. Yanke saman kayan lambu da wuka mai kaifi. Kammalallen ya kamata ya dace da hutawa.
Yankakken yanki na zucchini yanzu ba a buƙatar dafa abinci. Kuna iya soya yanki a cikin kwanon rufi kuma ku ci azaman mai ci.
3.
Zafafa ruwa mai yawa tare da tsunkule na gishiri a cikin miya kuma dafa zucchini na minti 7-8. Idan kanaso, zaka iya amfani da kayan lambu maimakon ruwa. Sannan cire kayan lambu daga ruwan, magudanar ruwan kuma sanya a cikin kwanon yin burodi.
4.
Preheat tanda zuwa digiri 200 a cikin / yanayin zafi mai zafi mara nauyi. Aauki kwanon da ba a tsaya tare da shi ba kuma a soya kwaya da almon a ciki. Kwayoyi na iya soya da sauri, saboda haka yi hankali kar a ƙone su.
5.
Yanke cuku na gida a kananan cubes kuma saka a cikin kwano. Quara quinoa, toasted pain pain nuts da almonds. Lokaci tare da tsaba na caraway, coriander foda, sage, gishiri da barkono dandana. Haɗa tare da man zaitun - an shirya cika. Yada cakuda a ko'ina akan zucchini tare da cokali.
6.
Sanya kwano a cikin tanda na mintina 25. Abin ci!
