- Sunadaran 12.2 g
- Fat 2.1 g
- Carbohydrates 20.1 g
Hidima Ta Kowane Kwantena: 4 Hidima
Umarni mataki-mataki
Taliyan Kaza da Kayan lambu abinci ne mai daɗin gaske, mai sauƙin shiryawa wanda zai iya rarraba nau'ikan abincin mutanen da ke bin PP sosai. Yin girki a gida yana da sauƙin sauƙi idan kun bi shawarwari daga girke-girke na hoto mataki-mataki wanda aka bayyana a ƙasa. Abun kalori da ke cikin taliyar kaza ya yi ƙanƙani, kuma kayan marmari na kayan lambu zai sa tasa ta ɗanɗano da abinci. Idan ana so, zaku iya shirya kayan kwalliyar yaji, amma saboda wannan kuna buƙatar ƙara ƙaramar barkono mai barkono a cikin abubuwan da aka nuna.
Mataki 1
Tattara duk abubuwan da kuke buƙata ku sanya a gabanku kan farfajiyar aikinku. Yanke fim ɗin haske da daskararren kitso daga cikin fillet. A wanke tumatir, ganye, barkono mai ƙararrawa da broccoli ƙarƙashin ruwa mai gudu. Auna adadin adadin mannawa da ake buƙata.
At Tatyana_Andreyeva - stock.adobe.com
Mataki 2
Kwasfa da albasa da kamar tafarnuwa guda biyu. Yanke tushe na broccoli, ya yi wuya sosai kuma yana buƙatar ƙarin lokacin dafa abinci. Raba kayan lambu a cikin fure. Yanke fillet din a manyan guda kimanin santimita daya da rabi. Yanke barkono mai kararrawa zuwa kwata, kwasfa kuma yanke kayan lambu a cikin bakin ciki.
At Tatyana_Andreyeva - stock.adobe.com
Mataki 3
Yanke tumatir a cikin yanka, za ku iya kai tsaye tare da fata, albasa - a cikin ƙananan cubes, kuma wuce tafarnuwa ta hanyar latsawa. Sara da faski a kanana. Yanke inflorescences na broccoli a cikin ƙananan yanka. Cika tukunyar ruwa ki dora akan murhun murhu da maras sanda. Zuba wani man kayan lambu a cikin ƙasan gwangwanin idan ya yi zafi, sa yankakken tafarnuwa da albasa. A dafa shi na mintina 2-3 sannan a zuba yankakken tumatir, kaza da broccoli. Ki dandana da gishiri da barkono, ki gauraya sosai ki rufe. Rage wuta da zafin wuta na mintina 10, yana motsawa lokaci-lokaci. Bayan lokacin da ake buƙata, ƙara barkono barkono, motsawa kuma rufe akwati tare da murfi.
© Tatyana_Andreyeva - stock.adobe.com
Mataki 4
Idan ruwan ya tafasa sai a zuba gishiri a zuba rabin karamin cokali na man zaitun dan hana manna su hade. Para taliya, motsawa kuma dafa har sai al dente. Bayan minti 3-4 na girki (karanta ainihin lambar akan marufin masana'anta, taliya a gida zata ɗauki aan mintuna don dafawa), a zubar da taliyar a cikin colander kuma, lokacin da danshi mai yawa ya zube, sai a canja shi zuwa cikin kwanon abincin zuwa sauran abubuwan kuma a motsa. Kyakkyawan taliya mai ƙarancin kalori tare da kaza da kayan lambu, wanda aka shirya a gida, an shirya shi ta hanyar girke-girke tare da hotunan mataki-mataki, yana shirye. Yayyafa yankakken yankakken ganye kafin hidimtawa. A ci abinci lafiya!
© Tatyana_Andreyeva - stock.adobe.com
