Abincin dare abu ne mai muhimmanci, duk da haka ya kamata ba a buge shi da kuma caloric ba. Daga sandwiches tare da naman alade, soyayyen dankali da nama, pelmeni da sauran "farin ciki" ya fi kyau a kiba, amma kifaye, misali, kwastan, dafa shi da kayan lambu, ba kawai lafiya ba ne, amma kuma mai dadi sosai. Wannan kifi ne ƙananan mai, amma mai arziki a phosphorus da omega-3 acid, don haka muna saya kodin kuma ci gaba.
Idan kuna cikin sauri
Daga aikin, yawancin lokaci ana yin gaji da cewa babu lokaci, babu makamashi don jin dadi na naman da kuma dogon tsaye a farantin. Muna yin sauƙi: shirya kwakwalwan kwakwalwa: kifi, dafa a cikin tanda tare da kayan lambu, zai kasance a shirye a cikin rabin sa'a.
Sinadaran:
- Kayayyakin kaya (ba tare da fata, kasusuwa ba,) - 4 pcs.;
- tumatir cikakke ba ruwa - 6-8 guda;
- karin budurwa man zaitun - 50 ml;
- zucchini matasa kananan ko zucchini - 1 pc.
- gishiri - 1 tsunkule;
- Basil ko sauran ganye - 2-3 sprigs;
- freshly ƙasa barkono a cikin miki - dandana.
Shiri
Kayan girke-girke na kwasfa da kayan lambu yana da sauki. Lubricate siffar man fetur, saka tumatir a yanka a cikin yanka, yayyafa da barkono, a kanmu mun sanya kifi da wanke da tawada da takarda. Solim. A saman kwaston, rarraba sassan layin zucchini (yanke sosai), kara gishiri kuma aika da shi a cikin tanda mai zafi don rabin sa'a. Ƙara ganye da kowane miya zuwa ga ƙaunarka.
Idan ba ku rush
Idan akwai lokacin da sha'awar dafa wani abu mai ban mamaki, wani zaɓi mai kyau, alal misali, don abincin ranar Lahadi - kwamin, kwashe da kayan lambu, gasa a cikin tanda.
Sinadaran:
- dafaccen kifi, wanda zai fi dacewa, duka - 1.5-2 kg;
- karas manyan orange - 1 pc.
- albasa albasa albasa - 2 inji mai kwakwalwa.
- tumatir cikakke, ba m red - 2 inji mai kwakwalwa.
- zucchini matasa ko yanayi kabewa - 70 g;
- unrefined man daga sunflower odorless - 40 ml;
- lemun tsami - ¼ yanki;
- gishiri, farin freshly ƙasa barkono - dandana.
Shiri
Cikakken kwalliyar, dafa tare da kayan lambu, an dafa shi a cikin tsare. Daga takarda game da sau biyu a matsayin kifaye, zamu samar da maɓallin, ninka shi a rabi kuma tanƙwara gefuna (ya kamata yayi kama da jirgin ruwa). Mun tsabtace karas, zucchini ko kabewa, albasa. Mun shred kananan cubes, kazalika da yanke tumatir. A kan mai kayan lambu, mai tsanani ga haske, fry kayan lambu kusan har sai dafa shi. Muna tsaftace kifi. A cikin ciki, mun sanya kayan lambu, mun sanya kifaye a cikin takarda, sauran kayan da suka rage an rarraba daga sama. Gasa ga kimanin minti 40 tare da matsakaici na dumi. Yin hidima, sprinkling da ruwan 'ya'yan lemun tsami. Mafi kyau kwasfa tare da kayan lambu, dafa a cikin tanda, za su zo tare da ruwan inabi mai dusar giya ko giya da kayan lambu.