Kalluun kalluunka leh khudaarta
Waqti karinta: 40 daqiiqo.
Mid ka mid ah adeegyadda 435 kcal
Qaadada - 33 g, dufan -18 g, karbohidrates-12 g
- 400 g of fennel
- 200 karootada g
- 1/2 farabadan basal cagaaran
- 200 g oo yaanyo ah
- 1 dhoobo oo toon ah
- 3 miis. saliid saytuun ah
- 250 ml oo ah maraq qudaar ah
- 150 ml labeen dhanaan
- cusbo
- dhulka basbaaska madow
- 600 garaam oo laysku daro kalluunka
- casiirka 1 liin
Diyaarinta dhadhanka:
1. Fennel afkoda jarjar xaleef, karootada - wareegyo dhuuban, basasha cagaaran - dhagxaan. Ku rid basasha yar yar ee qurxinta. Garlic la jarjarey. 2. Khudaarta diyaarka ah ee la kariyey, kareyso, saliidda saytuunka (10 daqiiqo). 3. Preheat maraq khudradda. Maraq diiran leh khafiif khafiif ah ku shub digsi qaboojiyaha leh khudaarta la shiilay. Dhammaan isku wada dhaji kariimka, hoos u dhig kuleylka oo kari daboolka daboolka 5 daqiiqo. 4. Ku dar labeen dhanaan, qaso iyo xilli dhadhamin. Isku daa dab yar yar 7-10 daqiiqo. 5. Iska yaree tamaandhada biyo karkaraya, diirka, jar jeexjeexa hilibka. 6. Iska yaree laalaabka kalluunka galay qaybo yaryar, kula saydhaa liin, milix iyo basbaas. 7. Kalluunka ku rid digsi qaboojin on khudradda qasacadaysan, ku dar xaleef yaanyo oo isku kari ilaa 10 daqiiqo. Daadi saxanka soo haray ee basasha cagaaran.
Neefta ugu fiican
Waqti Karinta: 50 daqiiqo.
Mid ka mid ah adeegga 300 kcal
Qaadada - 8 garaam, dufan - 16 garaam, karbohidrat - 30 garaam
- 200 g oo ah boqoshaada
- 1 miis. qaaddo saliidda cuntada
- 1 basal
- 1/2 xidid celery
- 200 g oo ah balka bocorka
- 2 digriiga baradho
- 1 apple
- 2 yaanyada cherry
- cusbo
- dhulka basbaaska madow
- 1 miis. beedka iyo labeen dhanaan
Diyaarinta dhadhanka:
1. Khudaarta iyo jarjar celceliska, digirta saliidda cuntada (7-10 daqiiqo). Mushrooms karkari (20 daqiiqo). 2. Bocota iyo baradhada gooyaa xabadaha (ama qaabka figuriino kala duwan) iyo karkari (15 daqiiqo). 3. Iska yaree tamaandhada. Iska yaree tufaaxa jarjar. Si ay basasha iyo celery ku dar bocorka la kariyey baradho, tufaax iyo boqoshaada. Xilliga iyo ka bax inaad u kariso 15 daqiiqo oo kale. Cuntada waxay ku faaftaa taarikada lana rusheeyaa kareemka labeenka.
Ragaha ee zucchini
Wakhti karinta: 60 daqiiqo.
Hal qeyb oo ah 210 kcal
Proteins-9 g, dufan-2 g, carbohydrates - 45 garaam
- 600 g of zucchini
- 3 karootada
- 1 poodh oo ah basbaas cas oo macaan
- 1 xidid dhir
- 2 yaanyo
- 1 basal
- 200 g champignons
- 200 g of sprouts Brussels
- 100 g oo digir qasacadaysan
- 2 miis. saliid qaado khudradda
- cusbo
- dhir ama dill
Diyaarinta dhadhanka:
1. Zucchini, yaanyada, karootada iyo basasha jarjar yar yar. Dulda oo ah basbaas macaan oo jarjaraya. Xardhan xididka dhirta. Champignons ayaa gooyay meelood. 2. Basasha iyo dhir xidid ah saliidda cuntada (5 min). Ku dar maaddooyinka intiisa kale, xili aad u dhadhamiso oo isku kari ilaa 30 daqiiqadood oo kale. 3. Xidho cagaarka, rusheeyo saxanka diyaarsan.
Qoraalka
- Waxaan sixi karnaa saxanka culus
Haddii aad cusbo cusbayneysid, waxaad isku dayi kartaa inaad ku badbaadiso: ku dar bariis la karkariyey ama lagu milo caano, kareem, maraq aan biyo lahayn. Dhamaan qeybahaas waa in si tartiib tartiib ah loo bilaabaa, mar kasta oo dhadhamin.
- Sidee loo qarin karaa kernels of nuts?
Haddii aad u baahato in aad qamato nuts, walnuts ama duufaannada qashinka, waxaad isticmaali kartaa laba xabbadood (geedka xajmiga u dhig, gogosha hoose ee hoose iyo xoqin sare), sidoo kale waxaad ku wareejin kartaa adigoo isticmaalaya pin ah xargaha.
- Erey cusub ee qalabka jikada
Suxuuno loogu talagalay foosto waa hilib, kalluun, khudrad ama miro. Oo hadda oo leh hirgelinta blown Braun Multiquick Cordless, aad si weyn u ballaarin kartaa kala duwan ee suxuunta la kariyey hawada furan. Blender wuxuu ku shaqeeyaa bateriga wuxuuna kuu ogolaanayaa inaad isticmaasho adiga oo aan dib u buuxin karin 10 suxuun - waa in la jarjarey khudradda, miraha, lowska, cagaarka, farmaajada adag, shukulaatada iyo hilibka. Kaaliyahaas oo kale waa inaad ku guuleysataa ammaanta munaasabada weyn ee xisbiyada "wadada"!