Dafa Sau ɗaya, Ku ci Duk Makon

Wadatacce

• Tushen Barkono
• Tushen Stew
• Abincin Spaghetti mara taliya
• Taliya Tushen hatsi tare da Nama na Turkiyya
• Bita don

"Ba ni da isasshen lokaci" wataƙila shine uzurin da mutane ke bayarwa don rashin cin abinci lafiya. Kamar yadda muka sani yana da mahimmanci kuma mu ce za mu ci abinci mai sauri, lokacin da muke komawa gida da daɗewa bayan dogon kwana a wurin aiki, tuƙi yana da sauƙi fiye da fasa tukwane da faranti, sara kayan lambu, da mamakin abin da za ku maye gurbin basil da kuka manta cewa kun ƙare. Amma za ku iya jin daɗin dafa abinci a gida kowane dare ta hanyar shirya isassun abinci ɗaya ko fiye da girke-girke a ƙarshen mako don ku iya sake zafi da ci sau da yawa a cikin mako. Wannan dabarar mai sauƙi hanya ce ta yin hutu ko hutu don yawancin nasarar asarar nauyi na dogon lokaci, don haka ga wasu girke-girke don taimaka muku farawa.

Tushen Barkono

Hidima: 4

Sinadaran:

2 Tbsp karin man zaitun

2 cloves tafarnuwa, minced

3 matsakaici zucchini, yankakken

1 matsakaici albasa, yankakken

10 oz 95% durƙusad da naman sa

1 24 oz jar taliya miya

2/3 kofin gwangwani low-sodium manyan arewa wake, kurkura

4 kofin baby alayyafo

8 matsakaici barkono

1/2 kofin grated Parmesan cuku

Kwatance:

Preheat tanda zuwa digiri 350. Sanya kwanon miya mai matsakaici akan wuta mai zafi kuma ƙara man zaitun da tafarnuwa. Da zarar tafarnuwa ya yi duhu, ƙara zucchini da albasa. A soya har sai albasarta ta yi haske, sannan a zuba naman naman kasa a dahu, a rika motsawa, har sai naman ya yi launin ruwan kasa. Mix a cikin miya taliya, wake, da alayyafo jariri, juya zafi zuwa ƙasa, kuma dafa na mintuna 10. Yayin da miya ke dafa abinci, yanke saman barkono kuma cire murjani, tsaba, da fararen fata. Sanya barkono a cikin kwanon burodi 9x13 tare da ruwa 1/4 inch a kasan kwanon rufi. Cika kowace barkono da cakuda kuma a gasa tsawon minti 30 zuwa 40 ko har sai barkono ya yi laushi. Yayyafa da Parmesan kuma kuyi hidima.

Kowane hidima: 436 adadin kuzari, 18g mai, 42g carbs, 31g furotin, 12g fiber

Tushen Stew

Hidima: 6

Sinadaran:

2 Tbsp man zaitun

2 lbs mara fata mara ƙashi, nono kaza, a yanka a cikin cubes 1-inch

2 tsp paprika

1 Tbsp busasshen Rosemary

1 tsp gishiri ( gishirin teku da aka fi so)

2 tsp black barkono

3 lbs yams, a yanka a cikin cubes 1-inch

1 Fennel kwan fitila, yankakken

4 guda seleri

3 cloves da tafarnuwa, minced

1 matsakaici karas, yankakken

1 kofin rage sodium kajin broth

Kwatance:

Sanya man zaitun, kaza, paprika, Rosemary, gishiri, da barkono a cikin ƙasa na kwanon rufi. Rufe tare da yankakken kayan lambu da broth. Saita crockpot a ƙasa kuma bari ya dafa na tsawon sa'o'i 8 zuwa 10. Idan kuna kusa, zaku iya motsa stew kowane sa'o'i 2 zuwa 3.

Ga kowane hidima: adadin kuzari 503, mai 9g, carb 68g, furotin 36g, fiber 11g

Abincin Spaghetti mara taliya

Hidima: 2

Sinadaran:

1 matsakaici spaghetti squash

8 oz 95% lemun tsami naman ƙasa

1 matsakaici albasa, yankakken

2 tsp man zaitun

1/2 tsp gishiri

1 tsp barkono

1 kofin taliya miya

Kwatance:

Yanke squash a rabi kuma a cire tsaba da ɓoyayyun sassan tare da cokali. Sanya squash a gefe a ƙasa a kan faranti da microwave na mintuna 8. Juya squash halves sama, rufe shi da tawul ɗin takarda mai ɗumi, kuma dafa don ƙarin mintuna 7. Yayin da ake dahuwa, sai a zuba naman sa, albasa, man zaitun, gishiri, da barkono a cikin tukunyar da ba ta da tushe akan matsakaicin zafi. Da zarar an dafa naman sa, ƙara miya tumatir da simmer har sai squash ya shirya. Lokacin da squash ɗin ya gama dafa abinci gaba ɗaya, a hankali cire shi daga microwave (gargadi: zai yi zafi) da gudanar da cokali mai yatsa sau da yawa zuwa ƙasa don cire igiyar spaghetti. Rufe squash tare da miya na nama.

Kowane hidima: 432 adadin kuzari, 15g mai, 49g carbs, 30g furotin, 11g fiber

Taliya Tushen hatsi tare da Nama na Turkiyya

Hidima: 4

Sinadaran:

1 lb 99% turkey ƙasa mara kitse

4 Tbsp abincin flaxseed

2 Tbsp manna tumatir

2 farin kwai

1/4 matsakaici albasa, finely diced

3 tafarnuwa cloves, minced

1 Tbsp karin budurwa man zaitun

6 oz faski faski (gwada Ezekiel 4:9 alama)

Kofuna 3 na taliya miya

Kwatance:

Preheat tanda zuwa digiri 400. Hada turkey na kasa, abincin flax, man tumatir, farar kwai, albasa, tafarnuwa, da man zaitun a cikin kwano sannan a hade sosai. Mirgine cakuda cikin ƙwallon nama 12 kuma sanya a kan kwanon rufi. Gasa a cikin tanda na mintina 15 zuwa 17, har sai ruwan ya bayyana ko zafin ciki na ciki ya kai digiri 160. Yayin da ƙwallon nama ke dafa abinci, shirya taliya mai tsiro kamar yadda aka tsara. A cikin karamin saucepan, dumi miya taliya a kan matsakaici zafi. Lokacin da aka dafa taliya da ƙwallon nama, haɗa tare da miya.

Kowane hidima: 512 adadin kuzari, 15g mai, 53g carbs, 42g furotin

Bita don