Sau da yawa muna jin kararraki game da irin wahalar da ke tattare da rage karancin abinci. Koyaya, yana ɗayan mafi sauki. Kawai ƙara kayan lambu da yawa da kuma wasu carbohydrates - an shirya kwano. Ee, mun san cewa waɗannan abubuwan bashin ne. Yanzu bari mu dauki misali.
A yau za mu bi sawun mai sauki kuma mu shirya kwano mai cin ganyayyaki mai laushi tare da haɗe kayan lambu daban-daban. Bayan haka, zaku iya cin abinci da kyau kuma mai kyau, ba tare da ɓarnar da yawa akan dafa abinci ba.
Babban abu game da wannan tasa shine cewa zaku iya zaɓar nau'in kayan lambu don dandano ku kuma, sabili da haka, ku sami sabon girke-girke gaba ɗaya tare da ƙarancin carbohydrate dangane da lokacin. Muna amfani da zaɓin sanyi. Amfanin shine zaka iya ƙididdige mafi kyau kuma ba amfani da ƙarin.
Kayan dafa abinci
- ƙwararrun kayan abinci na ɗakin kwalliya;
- kwano;
- kwanon rufi
- yankan katako;
- wuka na dafa abinci.
Sinadaran
Sinadaran don girke-girke
- 300 grams na farin kabeji;
- 100 grams na kore wake;
- 200 grams na broccoli;
- 200 grams na alayyafo;
- 1 zucchini;
- 2 cloves na tafarnuwa;
- Albasa 2;
- 200 ml na madara kwakwa;
- 200 grams na cuku shudi;
- 500 ml na kayan lambu;
- 1 tsp nutmeg;
- 1 tsp barkono kayen
- gishiri da barkono dandana.
Abubuwan da ke cikin wannan girke-girke na abinci sau 4 ne. Zai ɗauki kimanin minti 10 don shirya. Lokacin dafa abinci shine kimanin minti 20.
Dafa abinci
1.
Da farko shirya kayan lambu daban-daban. Idan kayi amfani da sabo, yanke kowane abu cikin guda na girman da ya dace. Misali, a yanka da zucchini cikin gwal, sannan a raba farin kabeji cikin inflorescences.
2.
A yanka albasa da tafarnuwa sosai.
3.
Aauki matsakaiciyar matsakaici kuma zafi kayan kayan lambu. Yanzu ƙara dukkan kayan lambu sai alayyafo. Kula da lokutan dafa abinci daban-daban.
Kada a rufe kayan lambu a cikin kayan kwalliya! Murfin kuma simmer.
4.
Lokacin da kayan dafa abinci, fitar da su daga cikin kwanon rufi kuma ajiye. A cikin ƙaramin miya a kwanon ruya, toya albasa da tafarnuwa har sai translucent. A ƙarshen, cika tare da kayan lambu kayan lambu.
5.
Sanya madara kwakwa da alayyafo a garin. Cook tare na kimanin minti 3-4.
6.
Yanke bakin cuku mai daɗaɗa kuma ƙara a cikin kwanon rufi. Cook har sai cuku ya narke gaba daya.
7.
Dafa don wani mintuna 3-5 da kakar tare da gishiri, barkono ƙasa, nutmeg da barkono mai cayenne.
8.
Sanya kwano a kan farantin kuma a bauta. Abin ci!
