Kwai Mai Kyau

Wadatacce

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Daga Farisa zuwa Helenawa da Romawa, mutane a cikin shekaru daban-daban sun yi bikin zuwan bazara tare da ƙwai - al'adar da ke ci gaba a yau a ko'ina cikin duniya a lokacin Easter da Idin Ƙetarewa.

Amma ƙwai sun ɓata ɗanɗanonta a shekarun 1970 lokacin da likitoci suka fara gargadin su saboda yawan sinadarin cholesterol. Yanzu masana ilimin abinci suna ba wannan abinci iri -iri dama na biyu. Wani bincike da jami’ar Harvard ta gudanar a baya-bayan nan ya nuna cewa masu lafiya na iya cin kwai a rana ba tare da kara hadarin kamuwa da ciwon zuciya ko bugun jini ba. "Yawan ƙwai da za ku iya cinyewa ya dogara da lafiyar ku," in ji Josephine Connolly-Schoonen, MS, RD, mataimakiyar farfesa a fannin likitancin iyali a Jami'ar Jihar New York a Stony Brook kuma marubucin Rasa Weight Permanently With the Bulls -Gidan Abincin Abinci (Bull Publishing, 2004). "Idan kuna da LDL cholesterol mai yawa, to, ku ci ƙwai daidai gwargwado - har zuwa ƙwai guda biyu ko uku a mako guda.

Connolly-Schoonen ta tura ƙwai zuwa wani ƙuntataccen rukuni a cikin jagorar abinci na asibiti. Dalilin: suna da yawan furotin kuma suna da arziƙi a cikin antioxidants lutein da zeaxanthin (duka ana samunsu a gwaiduwa), waɗanda ke kare ido daga lalacewar shekaru. Amma mafi kyawun duka, matsakaicin kwai yana da adadin kuzari 70 da gram 6 na furotin. Don haka ajiye phobia kwai ku ji daɗin wannan cikakkiyar kunshin, abinci mai ƙoshin abinci!

Crustless naman kaza da bishiyar asparagus Quiche

Yana hidima 4

Lokacin shiri: Minti 5

Lokacin dafa abinci: 16-18 mintuna

Bayanin abinci mai gina jiki: Kodayake wannan farantin yana samun kashi 55 na adadin kuzari daga kitse, yana da ƙarancin kitsen mai har ma da cikakken mai. Kayan gargajiya na yau da kullun sun kai gram 30-40 na mai a kowace hidima, yawancinsu sun cika; sigarmu tana da gram 15 kawai na mai, ƙasa da rabin waɗanda ke cike.

Fasa dafa abinci

1 kananan albasa, yankakken yankakken

4 mashi bishiyar asparagus, datsa kuma a yanka a cikin 1/4-inch guda

1 kofin coarsely yankakken farin namomin kaza

6 manyan qwai

1/2 kofin lowfat madara

1/2 kofin lowfat kirim mai tsami

1/4 teaspoon paprika

Tsintsin goro

Gishiri da barkono dandana

3 yanka lowfat Swiss cuku, a yanka a hankali

Fesa skillet mara nauyi tare da feshin dafa abinci kuma ƙara albasa da bishiyar asparagus. Gasa a kan matsakaicin zafi minti 2-3 ko har sai kayan lambu sun fara yin laushi. Ƙara namomin kaza kuma dafa karin minti 1-2.

A halin yanzu, duka ƙwai, madara da kirim mai tsami a cikin kwano mai matsakaici. Ƙara paprika, nutmeg, gishiri da barkono a ajiye. Sanya gilashi ko farantin faranti na yumbu tare da feshin dafa abinci kuma ƙara kayan lambu da aka dafa, yada su daidai. Zuba cakuda kwai a saman, sannan yayyafa da cuku. Rufe tasa tare da murfi ko tare da tawul na takarda da microwave sama sama na mintuna 8. Cire kuma ba da izinin tsayawa, an rufe, don ƙarin mintuna 5.

Matsayin abinci mai gina jiki kowane hidima (1/4 na quiche): adadin kuzari 249, 55% mai (15 g; 7 g cike), carb 13% (8 g), furotin 32% (20 g), allura 356 MG, baƙin ƙarfe 1.5 mg, 1 g fiber, 167 MG sodium.

Kundin Salatin Kwai Mai yaji

Hidima 2

Lokacin shiri: Minti 5

Lokacin dafa abinci: mintuna 12

4 qwai, dafaffe da tauri da bawo

1 tablespoon haske mayonnaise

1/4 teaspoon Dijon mustard

1/8 teaspoon barkono barkono

Gishiri don dandana

1 kofin sabon jariri arugula, an wanke kuma ya bushe

2 gabaɗayan alkama tortilla wraps

1/2 karamin barkono kararrawa ja, cored, seded kuma a yanka a cikin bakin ciki

Yanke ƙwai a cikin kwano kuma ƙara mayonnaise da mustard. Mix da kyau tare da cokali mai yatsa har sai an haɗa dukkan sinadaran daidai. Ƙara barkono da gishiri da sake haɗuwa.

Don tara kowane kunsa, sanya rabin arugula akan tortilla. Top tare da rabi na cakuda kwai kuma yada ko'ina akan arugula tare da bayan cokali. Sanya rabin barkonon karar kararrawa a saman salatin kwai. Ninka bangarorin tortilla zuwa tsakiya, sannan mirgine rabin rabin tortilla daga gare ku. Don yin hidima, yanke kowane kunsa a rabi akan diagonal.

Matsayin abinci mai gina jiki kowane hidima (kunsa 1): adadin kuzari 243, 50% mai (13 g; 4 g cike), carbs 25% (15 g), furotin 25% (15 g), alli 88 mg, baƙin ƙarfe 1.7, fiber 10 g, 337 MG sodium.

Miya-Style Kwai Drop Miyan

Yana hidima 4

Lokacin shiri: Minti 5

Lokacin dafa abinci: mintuna 5

Wannan haske, mai gamsarwa, miya-tushen miya, wanda aka sani a Italiya a matsayin stracciatella, ya haɗa ƙwai biyu tare da wani abin da aka fi so a lokacin bazara, sabbin wake.

Kofuna 4 na nonfat, broth kaji mai ƙarancin sodium

2 manyan qwai a dakin da zafin jiki

1/4 kofin grated Parmesan cuku

1 tablespoon minced sabo faski

1 tablespoon sabo ruwan 'ya'yan lemun tsami

Gishiri da barkono dandana

Tsintsin goro

1/2 kofin shelled sabo ne Peas

4 gabaɗayan hatsi rolls

Zuba broth kaza a cikin wani saucepan kuma kawo zuwa simmer a matsakaici-low zafi. A halin yanzu, ta doke ƙwai, cakulan Parmesan da faski tare a cikin babban kwano. Yin amfani da whisk, motsa broth da ƙarfi a kusa da agogo kuma a hankali zuba cikin cakuda kwai. Ƙara ruwan 'ya'yan itace lemun tsami, gishiri, barkono da nutmeg. Ƙara sabbin peas da ladle nan da nan a cikin kwanon miya. Ku bauta wa tare da nadin hatsi gaba ɗaya.

Matsayin abinci mai gina jiki kowane hidima (1 kofin miya, 1 dukan hatsi): adadin kuzari 221, 39% mai (10 g; 1 g cike), carbs 33% (19 g), furotin 28% (16 g), alli 49 mg, 1 MG na baƙin ƙarfe, 3 g fiber, 394 MG sodium.

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