Mun gabatar da ku daga cikin manyan fannoni goma daga littafin Gwyneth Paltrow, wanda aka dafa abin da ba za ku yi nadama ba.
Gwyneth Paltrow dan wasan Hollywood ne mai bin abinci mai kyau, wadda ta biyo bayan shekaru goma. Ƙaunataccen abu mai ban sha'awa, amma marar lahani ga girke-girke da kayan aiki ya dasa mahaifinta. Kowace maraice ya dafa abincin dare ga mahaifiyar Gwyneth, wanda ya yi aiki a matsayin actress. Littafin farko na tauraron da aka kira "'yar' Papa" an buga shi a harshen Rashanci, kuma na biyu shi ne Mafi Easy ba a fassara shi daga Turanci ba. A halin yanzu, yana cikin wannan zaku iya samun girke-girke mai mahimmanci, waɗanda za su maimaita a gida duk wani sabon bako.
1. Risotto tare da alayyafo da Peas
Risotto yawanci yana da babbar adadin calorie tare da babban adadin cuku ko man shanu. Zaɓin tare da furanni har sauƙi yana da sauƙin isa ya yi masa abincin dare.
Sinadaran:
- 700 ml na broth daga kowane kayan lambu;
- 1 lemun tsami;
- 2 tablespoons man zaitun mai kyau;
- rabin babban farin kwan fitila;
- 1 stalk na leek;
- 2 cloves tafarnuwa, wuce ta cikin murkushe;
- gishiri na teku;
- thyme;
- 250 grams na ƙasa shinkafa;
- 100 g na alayyafo;
- 170 g na sabo ne ko daskararre;
- 15 g na Basil na ƙasa;
- black barkono.
An cire zest daga lemun tsami da kuma grated tare da kananan ramuka. Juice daga ɓangaren litattafan almara don nutsewa kuma haɗuwa tare da kayan lambu mai ganyayyaki a kan wuta. Na dabam, a cikin kwanon rufi mai laushi mai zurfi, man zaitun mai dumi, ƙara masa yankakken albasa da leek, thyme ganye, Basil da tafarnuwa. Soya, sannu a hankali, don minti 2-3. Alayen alade da kuma tare da pre-peas sa a cikin broth, sa'an nan kuma zuba fitar da wannan bushe shinkafa da kuma toya. Ku kawo risotto zuwa tafasa, sannan ku dafa minti 30.
2. Kinoa tare da soyayyen kwai
Kwanin kullun yau ana daukar kyauta mafi kyau, saboda yawancin sunadarai, bitamin E da fiber.
Sinadaran:
- 2 tablespoons man zaitun.
- 1 albasa yankakken tafarnuwa;
- 2 manyan kabeji ganye;
- 200 g na fim;
- 2 qwai - kowane kwai;
- 1 shara;
- 350 ml na ruwa;
- black barkono;
- gishiri a teku.
Rinse croup don cire tarkace a ƙarƙashin rafi na ruwan sanyi,. Sanya wuta mai karfi da kawo fim zuwa tafasa, to, ku dafa a karkashin murfin rufe, har sai an saka dukkan ruwa a cikin hatsi. Sakamakon adadin abincin ya isa isa guda biyu. Lubricate grying pan, ƙara tafarnuwa, yankakken yankakken da shredded kabeji. Gishiri, barkono, ƙara zumunta da fry, yana motsawa kullum, minti 3-5. Yada rumbun a kan faranti kuma rufe kowannensu tare da qwai mai laushi.
3. Miya mai dankali da barkono ja
Kyakkyawan zuciya, amma mai jin dadi yana taimakawa wajen sarrafa launin jalapeno kyauta a kan wuta.
Sinadaran:
- 1 babban albasa albasa, a yanka a cikin zobba;
- 2 tablespoons hemp man fetur;
- bushe tafarnuwa foda;
- 2 tablespoons yankakken kore cilantro;
- 2 g na cumin;
- 1 barkono mai kyafaffen, a yanka a cikin rabin zobba;
- 2 manyan dankali;
- 1.5 lita na kayan lambu broth;
- gishiri a teku.
A kan kayan lambu mai, fry albasa, ganye da barkono. Yanke dankali a cikin yanka kuma yayyafa da gishiri, tafarnuwa foda. Gasa fries da dankali a cikin wani saucepan, ƙara ruwa kuma dafa a kan zafi kadan tsawon minti 30.
4. Abin sha mai daɗaɗa da kankana da Mint
A cikin littafi akwai sashen da aka ba da abincin shani, ba wani abu mai cutarwa ba. Mafi mashahuri girke-girke ya hada da m ɓangaren litattafan almara na cikakke guna al'adu.
Sinadaran:
- 500 g na ɓangaren litattafan almara na kankana ba tare da kwasfa ba;
- crushed kankara;
- sabbin furen mint;
- 200 ml na ruwan ma'adinai;
- 2 tablespoons sugar.
Gwanƙin kankana tare da kankara da whisk a cikin wanzami har sai daidaitattun daidaito. Hada cakuda tare da ruwan sanyi, zuba a kan tabarau da kuma yi ado tare da ganyen mint, rubbed a cikin dabino.
5. Cincin ganyayyaki na turbaya
Dumplings za a iya dafa shi ba kawai a ruwan zãfi, amma har steamed. Wannan hanya tana ba ka damar adana duk bitamin da kuma na gina jiki.
Sinadaran:
- 350 g na alkama alkama;
- 300 ml na dumi ruwa;
- 60 g na man shanu;
- 1 tbsp. ginger;
- 1 manyan albasa, a yanka a cikin zobba;
- 400 g Shiitake namomin kaza;
- 150 grams na yankakken kabeji;
- 150 g na yankakken karas;
- 5 g farin barkono;
- 2 tsp. sesame man;
- 3 tablespoons ruwan inabi marar fari.
- 2 tablespoons Soya Sauce;
- 1 tsp sugar sugar;
- gishiri dandana.
Rabin sa'a kafin ka fara samfurin samar da dumplings, kana buƙatar shirya kullu don shi, hada da gari tare da ruwan dumi da kuma man da aka saame shi da kuma kafa hannayensu tare da zane mai kama da filastik. Rufin kullu tare da tawul da kuma sanya shi cikin dumi.
Don fara yin cika, dole ka yanke naman kaza ka kuma shayar da su a man shanu har sai sun saki ruwa. Ƙara ginger, albasa, kabeji da karas, kakar tare da gishiri da farin barkono. Jagorar ruwan inabi, haɗuwa sosai kuma cire daga zafi bayan minti 2.
Yanke da kullu cikin da'ira tare da gilashi, kafin a juye shi tare da ninkin juji. Ga kowane ƙungiyar sa cika, to sai ku tsoma yatsunsu. An gama dumplings a kan wani gilashi a kan wani saucepan, inda ruwa yake tafasa. Dumplings ga ma'aurata za su kasance a shirye a cikin minti 20.
6. Granola tare da maple syrup
An shirya Granola daga muesli ko kuma fasalin yatsun hatsi tare da Additives. A matsayinka na mai mulki, ana amfani da berries ko 'ya'yan itatuwa masu sassaucin rawa. Mai ba da labari ya bada shawarar karawa da su tare da man fetur da man kayan lambu.
Sinadaran:
- 350 g of flakes ko hatsi "7 hatsi";
- 300 ml, daga ruwan zãfi;
- 100 ml na maple syrup;
- 100 g na dried figs;
- gishiri.
Zuba oatmeal tare da ruwa da rufe, bar minti 10. Gishiri don dandana, ƙara 'ya'yan ɓauren dried, sliced, da syrup. Mix kuma yada a kan faranti don bauta.
7. Turkiya meatballs
Nama daga tsuntsu tsuntsu ba haka ba ne caloric, kamar guda tasa daga naman naman alade ko naman alade.
Sinadaran:
- 500 g turkey fillet;
- 1 kananan albasa albasa, a yanka a cikin zobba;
- 800 g na cikakke tumatir;
- 3 tablespoons sunflower man fetur ba tare da wari;
- tafarnuwa foda;
- ganyen Basil, thyme, Rosemary;
- gishiri a teku.
Tumatir peeled kashe, a baya scalded ta ruwan zãfi. Gudu da ɓangaren litattafan almara kuma tafasa don minti 7-10, yin tumatir miya daga cikinsu. Ana yadu da fillet din ta wurin mai naman nama tare da yankakken ganye da albasa. Hada shayarwa tare da mai, gishiri da mirgine kananan kwalluna daga gare ta. An saka nama cikin tumatir da kuma sanya wuta mai sauƙi. Cook a kan zafi kadan domin minti 40.
8. Cocktail- "mai gina jiki"
Yayinda kake ƙoƙarin bayar da amintaccen amfani ga gwaninta don gina ginin muscle, zaka iya ƙara kayan lambu da 'ya'yan itatuwa gare su.
Sinadaran:
- 1 hidimar gina jiki na whey;
- 1 hidima na karin bitamin;
- 300 ml madara mai madara da ko ba tare da dandano;
- 100 ml na apple puree;
- 100 g na ɓangaren litattafan almara na banana.
Mix dukkan abubuwan sinadirai a cikin wani babban jini da kuma sha don mintina 5 bayan wani motsa jiki mai tsanani.
9. Taliya tare da tuna da zaituni
Macaroni na iya dafa ba kawai Italiya: Amirkawa, a cewar Gwyneth, zai iya yin gasa tare da su.
Sinadaran:
- 250 g na taliya na kowane irin durum alkama;
- 50 ml na man zaitun;
- 50 g na capers wanke da dried;
- 8 cloves da tafarnuwa, a yanka a cikin bakin ciki;
- 1 can na tuna tuna;
- 100 g of olives olive;
- ruwan 'ya'yan itace 1 lemun tsami;
- 5 g na ja barkono;
- gishiri.
Pasta dafa minti 7-8 a cikin ruwan tafasa salted. A cikin sauye-sauye mai walƙiya, ƙona man fetur, soyayye hatsi da tafarnuwa a ciki. Gasa fry tare da gishiri mai tuna, shafe tare da cokali mai yatsa, barkono. Sanya fasin a kan faranti, saman kifin kifi, yi ado tare da zaituni kuma yayyafa da ruwan 'ya'yan itace.
10. Abincin Mexico na abincin matasa
Paltrow lokacin tafiya zuwa sansanin Mexica ya koyi wani girke-girke na asiri don abin sha wanda yake kula da sautin fata kuma yana taimakawa wrinkles.
Sinadaran:
- Milk yogurt 200 ml;
- 1 tsp cire man fetur na bitamin E;
- 2 tsp. yankakken cilantro;
- ruwan 'ya'yan lemun tsami.
Yogurt zuba a cikin wani blender, akwai kuma sanya ganye, zuba man fetur da kuma ruwan 'ya'yan itace. Beat a matsakaicin gudun na minti 2-3.