Yau, a m rage cin abinci girke-girke tsaya, muna magana ne game da mafi m rage cin abinci kayan lambu jita-jita. Yanzu ka ɗauki alƙalami da takarda ka tafi kicin. Sannan, zaɓi ɗaya daga cikin jita-jita na kayan lambu masu sauƙi daban-daban guda 3 don rakiyar ku a cikin abincin ku kuma fara shiri nan da nan!
Girke-girke na Abinci tare da Kayan lambu
1. Abincin Kayan lambu: Alayyahu tare da Kwai da Namomin kaza
Kayan aiki:
- cokali 2 na karin man zaitun
- 1 karamin albasa, yankakken
- 100 g namomin kaza na bakin ciki
- Baƙar barkono mai ƙasa sabo
- Ƙananan yankakken gurasar hatsi gabaɗaya
- 300 g alayyafo
- 3 manyan qwai
- 1/2 kofin madara maras nauyi
- 1/2 kofin grated cheddar cuku
Shiri na:
- Gasa man zaitun a cikin babban kwanon rufi a kan matsakaici-high zafi.
- Ƙara albasa a dafa, yana motsawa lokaci-lokaci, har sai zinariya, kamar minti 8.
- Ƙara namomin kaza kuma dafa, ba tare da damuwa ba, har sai sun fara launin ruwan kasa, kimanin minti 2.
- Ƙara 1/2 teaspoon gishiri da barkono baƙi don dandana; Ci gaba da dafa abinci, yana motsawa lokaci-lokaci, har sai ya yi laushi, kamar minti 4.
- Dama a cikin alayyafo kuma dafa har sai ya bushe, kimanin minti 2.
- Cire daga zafi kuma bari sanyi.
- A goge kwanon yin burodi mai inci 9-by-13 da man zaitun.
- Sanya tortillas a kan tire a cikin Layer guda ɗaya, ya mamaye gefuna kaɗan, sa'an nan kuma cokali cakuda naman kaza da alayyafo a sama.
- Lokacin da kuke shirye don yin gasa, preheat tanda zuwa digiri 350.
- Fasa kwai akan kowane guntun burodi; Yayyafa da gishiri da barkono. Zuba madara a ko'ina a saman kuma yayyafa da cuku. Gasa har sai launin ruwan kwai ya dahu. A ci abinci lafiya!
2. Abincin Abincin Kayan lambu: Taliya tare da Broccoli
Kayan aiki:
- 4 matsakaici broccoli
- 300 g dukan hatsi malam buɗe ido taliya
- 2 tablespoon na man shanu mara gishiri
- 2 tablespoons mai kyau man zaitun
- 1 teaspoon yankakken tafarnuwa
- 1 lemun tsami, grated
- 1/2 teaspoon freshly ƙasa barkono barkono
- 1 cokali daya sabo da matse lemun tsami
- 1/4 kofin toasted Pine kwayoyi
- Na zaɓi cukuwar parmesan mai sabo
Shiri na:
- Cook da broccoli a cikin babban tukunyar tafasasshen ruwa mai gishiri na minti 3.
- Cire broccoli daga ruwa ta amfani da sieve.
- Sanya shi a cikin babban kwano kuma ajiye shi a gefe.
- Cook taliya malam buɗe ido a cikin ruwa guda na kimanin minti 12. Zuba da kyau kuma ƙara zuwa broccoli.
- A halin yanzu, azuba man shanu da mai a cikin ƙaramin kwanon rufi kuma dafa tafarnuwa da lemun tsami a kan matsakaici-ƙananan zafi na minti 1.
- Za a cire daga murhu a zuba gishiri cokali 2, barkono baƙar fata da ruwan lemun tsami a zuba a kan broccoli da taliya. Lokacin dandana, zaku iya yayyafa parmesan idan kuna so. A ci abinci lafiya!
3. Abincin Ganye: Gasasshen Dankali da Tafarnuwa
Kayan aiki:
- 3 kananan dankali mai dadi
- 1/4 gilashin man zaitun
- 1 1/2 teaspoons gishiri gishiri
- 1 teaspoon freshly ƙasa baki barkono
- 2 tablespoons minced tafarnuwa (6 cloves)
- 2 yankakken sabo ne faski
Shiri na:
- Preheat tanda zuwa digiri 400.
- Sai ki yanka dankalin da rabi ko kwata ki sa a cikin kwano da man zaitun da gishiri da barkono da tafarnuwa sai ki jujjuya har sai dankalin ya rufe sosai.
- Canja wurin dankali zuwa tire kuma yada su a cikin Layer guda. Gasa a cikin tanda na tsawon mintuna 1 zuwa awa 45 har sai ya yi launin ruwan kasa kuma ya yi laushi. Juya shi sau biyu tare da spatula yayin dafa abinci don tabbatar da ko da launin ruwan kasa.
- Cire dankali daga tanda, yayyafa faski a saman, kakar don dandana kuma kuyi zafi.
A cikin wannan labarin, mun raba tare da ku abin da abinci kayan lambu jita-jita muna tunanin za ku so. Kada ku yi tunanin irin abinci kamar taliya ko dankali suke yi a cikin abincinku. Abin da ke da mahimmanci shine adadin adadin kuzari da kuke cinye yayin rana. Sabili da haka, zaku iya rasa nauyi ta hanyar lafiya ta hanyar taƙaita yawan adadin kuzari da motsa jiki maimakon cin abinci ba tare da shan carbohydrates ba. Kuna iya bin abincin ku ta hanyar lafiya tare da abinci mai sauƙi kuma mai daɗi ga kayan lambu.
