8 Abin ban mamaki Abincin Abinci da Lafiya na Pecan Recipes

Wadatacce

• Chevre Tushen Barkono tare da Pecans
• Buttery Cinnamon Pecans
• Miyan Pecan Fennel Mai Dadi
• Maple Pecan Popcorn na gida
• Pecan Cranberry Cushe Acorn Squash Recipe
• Chip Cakulan Pecan Raw Ice Cream
• Mafi Kyawun-Pekin Pie
• Pecan Protein Smoothie
• Bita don

Kunshe da furotin, fiber, fats masu lafiya na zuciya, da bitamin da ma'adanai 19 suna sanya pecans wani ɓangare na abincinku tare da waɗannan girke-girke masu daɗi daga miya mai ban mamaki zuwa kek ɗin pecan wanda ke da kusan rabin adadin kuzari da kitse na girke-girke na gargajiya.

Chevre Tushen Barkono tare da Pecans

Waɗannan barkono masu cin ganyayyaki suna yin kyakkyawan gabatarwa a wurin cin abincin dare amma suna da sauƙin isa a cikin sati ɗaya.

Hidima: 4

Lokacin shiryawa: mintina 15

Lokacin dafa abinci: minti 10-15

Sinadaran:

4 manyan jajayen gasasshen barkono

4 oz cuku mai laushi mai laushi, kamar Belle Chevre

Kofin ganyen basil, chiffonade

1/4 kofin pecans, toasted

1/4 kofin zinariya raisins

1 teaspoon man zaitun

gishiri da barkono sabo

Kwatance:

Preheat zuwa 450 digiri. Sanya barkono a kan katako mai yankewa kuma buɗe kowannensu ta hanyar yin tsagi a gefe ɗaya. Yayyafa gishiri da barkono. Yada cokali guda na cukuwar akuya ƙasa a tsakiya. A ko'ina rarraba basil, pecans, da raisins a saman, ajiye ɗan ƙaramin kowane don ado.

Ninka kowane barkono don rufewa kuma danna a hankali. Sanya a kan takardar burodi da aka lullube shi da tsare kuma yayyafa da man zaitun. Gasa na kimanin minti 10, har sai cukuwar akuya yana kumfa. Shirya a kan farantin don yin hidima, yi ado da basil, pecans da raisins.

Makin abinci mai gina jiki ga kowane barkono mai cushe:

Kalori: 202

mai: 14g

Cikakken mai: 5 g

Cholesterol: 13 MG

Sodium: 231mg

Potassium: 127mg

Carbohydrates: 12 g

Fiber: 1.8g

Ciwon sukari: 9.3g

Protein: 6.7 g

Recipe ladabi na Tasia Malakasis, Belle Chevre.

Katin Hoto: Stephanie Schamban

Buttery Cinnamon Pecans

Manta da m kirfa yi da kuma ji dadin wadannan dadi pecans maimakon. Pecans mai sauƙi mai sauƙi suna gamsuwa ba tare da laifi ba. Bugu da ƙari, sun kasance marasa kyauta da ƙananan glycemic.

Hidima: 4

Sinadaran:

1/2 laban pecans

1 cokali na ghee (madara mai haske) ko man kwakwa don vegans

1/8 teaspoon Celtic ko Himalayan gishiri, ko fiye don dandana

1/4 teaspoon leaf stevia mai dadi, ko fiye don dandana

1 tablespoon kirfa

1/4 teaspoon cire vanilla (na zaɓi)

Hanyoyi

1. Gasa tanda zuwa digiri 350. Gasa pecans na tsawon minti 10 zuwa 15, ya danganta da girman.

2. Narke ghee ko mai a cikin kasko mai girma wanda zai iya riƙe pecans bayan gasasshen.

3. Ki hada sauran kayan da suka rage ki ajiye a gefe.

4. Zuba pecans mai zafi a cikin saucepan tare da narkar da miya da motsawa don gashi.

5. A bar sanyi kuma a yi hidima dan ɗumi ko sanyaya. Ajiye ragowar pecans.

Makin abinci mai gina jiki a cikin ½ ounce na hidima:

Calories: 106

Nauyi: 11g

nauyi: 2.8g

Recipe ladabi na Debbie Johnson, marubuci mafi siyarwa Nishaɗi tare da GF/LG Abinci littafin dafa abinci.

Miyan Pecan Fennel Mai Dadi

Wannan miya mai ɗanɗano mai ɗanɗano mai ɗanɗano mai ɗanɗano mai cin ganyayyaki ne kuma ba shi da alkama. A ƙasa da adadin kuzari 100, hidima yana ɗaya daga cikin mafi koshin lafiya kuma mafi gamsarwa hanyoyin jin daɗin pecans.

Hidima: 8

Lokacin shiryawa: minti 10

Lokacin dafa abinci: mintina 15

Sinadaran:

2 manyan kwararan fitila na Fennel tare da tsummoki, yankakken

Man zaitun cokali 2

2 manyan leeks, yankakken

1 babban farin albasa, finely yankakken

1 tablespoon sabo oregano ganye, da ƙari don topping

1/6 teaspoon gishiri na teku

3 kofuna na kore shayi, brewed

cokali 1 na zuma

Kofuna 3 sabo alayyafo jariri

1/2 kofin yoghurt na Girka maras kitse, da ƙari don topping

1 teaspoon orange zest

2 teaspoon sabo ruwan 'ya'yan itace orange

1/3 kofin pecans, ƙasa

Kwatance: A cikin babban skillet, sauté farin albasa da man zaitun har sai an gama caramelized, kusan mintuna 5. Ƙara Fennel da leeks; dafa minti 10 ko har sai da taushi.

Canja wurin cakuda zuwa injin sarrafa abinci, ƙara sauran kayan aikin. Pulse har sai da santsi.

Sanya miya a cikin kwano. Yi ado tare da ƙarin yogurt na Girka da sabbin ganyen oregano.

Sakamakon abinci mai gina jiki ta kowace hidima:

Kalori: 96

ruwa: 6g

Protein: 8g

Carbohydrate: 13 g

Recipe ladabi na Amie Valpone na Apple Healthy.

Maple Pecan Popcorn na gida

Manta masarar caramel, wannan abun ciye-ciye ba mai daɗi ba yana cike da fiber, furotin, hatsi gabaɗaya, kuma yana ba da kashi 8 na RDA don ƙarfe.

Hidima: 1

Lokacin shiryawa: mintuna 5

Lokacin dafa abinci: NA

Sinadaran:

2-3 kofuna waɗanda popcorn, popped

Cokali 2 100 na maple syrup tsantsa

¼ kofin pecans, yankakken

Date sugar, dandana (kimanin rabin teaspoon)

Kwatance:

A ko'ina rarraba maple syrup a kan popcorn. Mix a cikin pecans kuma yayyafa da sukari na yau da kullun don dandana.

Sakamakon abinci mai gina jiki ta kowace hidima:

Shafin: 380

ruwa: 21g

Cikakken mai: 2g

Cholesterol: 0mg

Sodium: 5mg

nauyi: 48g

fiber: 6g

Ciwon sukari: 27 g

Protein: 5g

Recipe ladabi na Rachel Begun, MS, RD.

Pecan Cranberry Cushe Acorn Squash Recipe

Wannan girke -girke na squash yana ba da kashi 40 na shawarar yau da kullun don bitamin C da kashi 15 na baƙin ƙarfe. Menene ƙari, kowane hidimar an raba shi daidai cikin rabin ƙwarƙwarar ƙwarƙwarar don haka ba za a jarabce ku da cin abinci mai daɗi ba.

Yana hidima: 12

Lokacin shiryawa: minti 20

Lokacin dafa abinci: minti 40-60

Sinadaran:

6 acorn squash ko kananan dumpling squash, rabi

2 teaspoons man zaitun, don gogewa

1 1/2 kofin launin ruwan kasa shinkafa

1 kofin shinkafar daji

1/3 kofin man zaitun

1/3 kofin sherry vinegar

2 tablespoons sabo ne thyme, yankakken gishiri, dandana

sabo barkono ƙasa, dandana

1/2 kofin dried cranberries

1/2 kofin pecans, yankakken

Kwatance:

Preheat tanda zuwa digiri 400. Cire membranes da tsaba na squash. Yanke ƙasa mai zagaye na kowanne rabin kabeji don ya yi ƙarfi. A goge naman kabewa da man zaitun. Sanya squash da aka yanke gefe zuwa cikin kwanon rufi, ba takardar kuki mai lebur ba. Gasa na kimanin minti 30-40, har sai an ɗan dafa squash. Ana tsaka da yin burodi, ƙara ruwa kaɗan a cikin kwanon rufi don kada kambi ya tsaya. Ajiye har sai an shirya cakuda kayan abinci. Kada ku dafa squash gaba ɗaya, kamar yadda za a yi sauran burodin bayan an ƙara abin sha a cikin squash.

Dafa shinkafa guda biyu bisa ga umarnin kunshin su. Yayin da ake dafa shinkafa, shirya sutura ta hanyar haɗuwa tare da man zaitun, vinegar vinegar, thyme. da tafarnuwa. Season da gishiri da barkono dandana. A cikin babban kwano, haxa vinaigrette tare da shinkafa mai dumi kuma a jefa su don gashi. Mix a cikin cranberries da pecans kuma a rarraba daidai.

Yin amfani da cokali, cika kabewa tare da shaƙewa don a tara shi sama da layin dabbar. Sanya squash a mayar da shi cikin kwanon burodi tare da abin sha. Rufe foil da gasa don ƙarin mintuna 20, ko har sai squash ya yi laushi.

Sakamakon abinci mai gina jiki ta kowace hidima:

Kalori: 330

mai: 11g

Cholesterol: 0mg

sodium: 240 MG

Carbs: 55g Fiber: 6g

sugar: 4g

Protein: 6g

Recipe ladabi na Rachel Begun, MS, RD.

Chip Cakulan Pecan Raw Ice Cream

Kowane mutum na iya jin daɗin wannan kayan abinci mai kyau don ku! An cika shi da kitse mai kyau kuma ba shi da yalwar abinci, mai kiwo, mara soya, kuma ba ta da cholesterol.

Hidima: 6

Lokacin shiryawa: minti 10

Sinadaran:

Kofuna 4 tace ruwa

2 kofuna na Organic pecans

3/4 kofuna na dabino, yankakken

1 teaspoon Organic raw agave nectar (pptional)

1 teaspoon cire vanilla

1 kofin madara madara kyauta duhu cakulan kwakwalwan kwamfuta

Kwatance:

Sanya duk abubuwan da aka haɗa (ban da cakulan cakulan) a cikin injin injin. Mix a kan babban gudun don haɗuwa da kyau, kamar minti 2.

Ƙara cakulan cakulan da kuma motsawa da cokali. Bada izinin sanyaya a cikin firiji na mintuna 30, sannan sanya a cikin injin daskarewa na kusan awanni 2.

Makin abinci mai gina jiki a kowace hidimar kofi ɗaya:

Calories: 209

Nauyi: 31g

Cikakken mai: 31g

Nauyi: 35 g

Sugar: 27g

Protein: 5.2g

Recipe ladabi da Mark D. Emerson, DC, CCSP.

Mafi Kyawun-Pekin Pie

Wannan girke-girke na pecan ba ya amfani da syrup masara ko man shanu amma yana da kyau kamar yadda iyalanku suka fi so girke-girke. Gwada shi-ba wanda zai taɓa sanin bambancin! Dubi yadda yanki ɗaya na wannan girke -girke ya haɗa zuwa na gargajiya, lambobin za su ba ku mamaki!

Yana hidima: 10

Lokacin shiri: Minti 20

Lokacin dafa abinci: mintuna 30 zuwa 40

Sinadaran:

1 kofin sukari mai launin ruwan kasa

1/4 kofin farin sukari

1/4 kofin man kwakwa

3 kwai

1 tablespoon duk-manufa gari

1 tablespoon 2% madara

1 teaspoon cire vanilla

1 kofin yankakken pecans

Kwatance:

1. Preheat oven zuwa 350 F (175 C).

2. A cikin babban kwano, ta doke ƙwai har sai kumfa, sannan ta motsa man kwakwa. Ƙara sukari mai launin ruwan kasa, farin sukari da gari; gauraya da kyau. A ƙarshe ƙara madara, vanilla, da kwayoyi.

3. Zuba a cikin kwano mai inci 9 mara gasa. Gasa a cikin tanda preheated na minti 10 a digiri 400, sa'an nan kuma rage zafin jiki zuwa digiri 350 kuma gasa na minti 30 zuwa 40, ko har sai an gama.

Sakamakon abinci mai gina jiki ta kowace hidima: Calories: 342

mai: 20.9g

Cikakkun kitse: 7.6g

Sodium: 134mg

Nauyi: 45 g

Sugar: 35.6 g

Sunan: 3.9

Recipe ladabi na Chef Justin Keith na Abinci 101 a Atlanta.

Pecan Protein Smoothie

Grade B maple syrup yana ba da kyakkyawan arziƙi, ɗanɗanon maple mai ƙarfi amma kuna iya amfani da nau'in da kuka fi so. Kawai tabbatar cewa baku amfani da syrup na wucin gadi don kiyaye wannan girke -girke mai ƙoshin lafiya!

Hidima: 2

Lokacin shiryawa: minti 10

Sinadaran:

1 kofin raw pecans, jiƙa don 2 hours ko fiye

2 kofin tace ruwa

2 daskararre ayaba

3 manyan ganyen romaine

1 tablespoon ƙasa flaxseed

2 tablespoons zalla maple syrup

2 teaspoons tsantsa vanilla

1/2 teaspoon kirfa

tsunkule gishiri mara kyau

Hanyoyi

Saka dukkan kayan aikin a cikin blender da puree har sai da santsi.

Sakamakon abinci mai gina jiki ta kowace hidima:

Kalori: 575

ruwa: 41g

Cikakken mai: 4g

Sodium: 5mg

Karbobi: 53 MG

fiber: 12g

Protein: 7 g

Recipe ladabi na Sheree Clark, Cokali mai yatsa a hanya.

Bita don