12 Lafiyayyun Yan Uwan Juna Guda Biyu

Wadatacce

• 1. Kaza-quinoa tasa
• Sinadaran:
• Kwatance:
• 2. Sesame-tofu ‘soyayyen’ shinkafa
• Sinadaran:
• Kwatance:
• 3. Mango-avocado kifin tacos
• Sinadaran:
• Kwatance:
• 4. Kaza-dankalin turawa-da-broccoli kaza
• Sinadaran:
• Kwatance:
• 5. Kwano na gasasshen kayan lambu da kuma wake
• Sinadaran:
• Kwatance:
• 6. Kunsan letas na Chickpea-tuna
• Sinadaran:
• Kwatance:
• 7. Taliyan Salmon-alayyahu
• Sinadaran:
• Kwatance:
• 8. Gwangwani-da-avocado quinoa tasa
• Sinadaran:
• Kwatance:
• 9. Gwanin-kaza ‘zoodles’
• Sinadaran:
• Kwatance:
• 10. Naman sa fajitas
• Sinadaran:
• Kwatance:
• 11. Alayyafo-naman kaza frittata
• Sinadaran:
• Kwatance:
• 12. Shinkafa-farin kabeji
• Sinadaran:
• Kwatance:
• Layin kasa

Abu ne na yau da kullun ka ji ana sauri a lokacin abincin dare kuma ka zaɓi zaɓuɓɓuka masu sauƙi, kamar abinci mai sauri ko abinci mai sanyi, ko da kuwa kana cin abinci tare da wani mutum ɗaya kawai - kamar abokin tarayya, yaro, aboki, ko iyaye.

Idan kuna sha'awar nau'ikan da yawa kuma kuna son yaji kayan aikinku, da yawa na ɓarna, ƙananan abincin dare suna ɗaukar ɗan lokaci kaɗan don shirya kuma suna da ƙoshin lafiya.

Abin sha'awa, abincin da aka dafa a gida yana da alaƙa da ingantaccen ƙimar abinci, kuma abincin iyali yana haifar da ƙoshin lafiya da ƙarancin riba a cikin yara da matasa (,).

Anan akwai ra'ayoyi iri iri 12 masu gina jiki da ban sha'awa don mutane biyu.

1. Kaza-quinoa tasa

Wannan kwalin quinoa din yana dauke da furotin.

A cikin sabis kawai na ounce 3.5 (gram 100), quinoa yana samar da dukkan muhimman amino acid, adadi mai yawa na mai mai omega-6, da 10% na Darajar Kullum (DV) don abinci (,,,).

Kaji ba mai karamin kitse bane kawai amma kuma yana da furotin mai yawa, tare da oza 3.5 (gram 100) na naman nono yana bayar da gram 28 na furotin da gram 4 na kitse ().

Wannan girke-girke yana aiki biyu kuma an shirya shi a ƙasa da minti 30.

Sinadaran:

• 1 mara ƙashi, nono mai kaza mara fata (gram 196), a yanka cikin cubes inci 1-inch (2.5-cm)
• 1 kofin (240 ml) na ruwa
• 1/2 kofin (gram 93) na quinoa, ba a dafa shi ba
• Kofuna 2 (gram 100) na arugula
• 1 karamin avocado, yanka
• 1/2 kofin (gram 75) na tumatir ceri, rabi
• 2 manyan ƙwai
• Cokali 1 (gram 9) na 'ya'yan sesame
• 1 tablespoon (15 ml) na man zaitun
• gishiri da barkono ku dandana

Kwatance:

1. Sanya kazar da gishiri da barkono dan dandano.
2. Ku kawo ruwan a tafasa ku zuba quinoa. Rufe kuma rage wuta zuwa matsakaici-low. A dafa shi na mintina 15 ko har sai ruwan ya gama tsinkewa.
3. A halin yanzu, dafa kaza a cikin man zaitun akan murhun wuta. Bayan cubes sun zama ruwan kasa, cire kwanon daga wuta.
4. Sanya ruwa inci 3 (inci 7) a tukunya sannan a tafasa shi. Rage wuta ya huce, sa qwai a ciki, sannan a dahu a hankali ya huce shi na tsawan minti 6.
5. Idan kin gama, sa kwai a ruwan sanyi ki huce. A hankali fasa bawo, sannan kwasfa kuma yanki zuwa rabi.
6. Raba quinoa a cikin kwanuka biyu da saman tare da arugula, kaza, yankakken avocado, tumatir ceri, qwai, da kwayayen sesame.

A kowace hidima ():

• Calories: 516
• Furotin: 43 gram
• Kitse: 27 gram
• Carbs: 29 gram

2. Sesame-tofu ‘soyayyen’ shinkafa

Sirrin lafiyayye game da wannan soyayyen-shinkafar abincin shine cewa a zahiri an gasa ta.

Bugu da kari, tofu yana da alaƙa da fa'idodi da yawa na kiwon lafiya, gami da ingantaccen ƙwayar mai, lafiyar zuciya, da kula da sukarin jini (,,,,).

Wannan girke-girke na ganyayyaki ne, kodayake zaka iya jujjuya tofu don kaza ko jatan lande idan ka fi so.

Yana amfani da biyu kuma yana ɗaukar awa 1 don shirya.

Sinadaran:

• Kunshin 1/2 (oza 3 ko gram 80) na tofu mai ƙarfi
• 3 tablespoons (45 ml) na sesame
• 1/2 tablespoon (10 ml) na maple syrup
• 1/2 tablespoon (10 ml) na apple cider vinegar
• 1 tablespoon (15 ml) na rage-sodium soya miya
• 1/2 babban cokali (gram 5) na 'ya'yan sesame
• Kofi 1 (gram 140) na daskararren wake da karas
• 1 karamin farin albasa, dasashe
• 1 babban kwai, whisked
• Kofi 1 (gram 186) na farar shinkafa, tama
• 1/4 kofin (gram 25) na scallions, yankakken

Kwatance:

1. Yi amfani da tanda zuwa 425 ° F (220 ° C) kuma layi layi da takardar burodi tare da takardar fata. Sanya tofu a tsakanin wasu yadudduka na tawul din takarda sai matse ruwa mai yawa kamar yadda zaku iya. Dice cikin cubes 1-inch (2.5-cm).
2. A cikin kwano, hada rabin man sesame da soya sauce, tare da dukkan maple syrup, apple cider vinegar, da sesame. Theara tofu da gashi da kyau, sannan sanya shi a kan takardar yin burodin kuma gasa na minti 40.
3. Kimanin minti 30 da yin burodi, zafafa ɗan kwanon rufi sai ku fasa kwan, sannan ku ajiye gefe ɗaya.
4. Man shafawa a babban fulawa na biyu sai a saka kwai, shinkafa, farar albasa, peas, da karas. Zzleanƙasa da sauran man sesame da soyayyen miya, sannan jefa duk abubuwan haɗin don rarraba daidai. Yayyafa scallions a saman.
5. Gasa na 7-10 minti kuma cire duka zanen gado daga tanda.
6. Mix tofu tare da shinkafa kafin a yi aiki.

A kowace hidima ():

• Calories: 453
• Furotin: 13 gram
• Kitse: 26 gram
• Carbs: 43 gram

3. Mango-avocado kifin tacos

Wadannan sauki tacos na kifin ba wai kawai suna ba da launuka da dandano na wurare masu zafi ba amma har ma da wadataccen mai, kamar su omega-9 mai kama da oleic acid.

Oleic acid an san shi ne saboda abubuwanda yake da kumburi da kuma maganin sankara. Karatuttukan kuma suna ba da shawarar cewa wajibi ne don ci gaban kwakwalwa da aiki daidai,,,,.

Wannan girke-girke yana aiki biyu kuma an shirya shi a ƙasa da minti 30.

Sinadaran:

• 2 tilapia fillets (gram 174)
• 1 tablespoon (15 ml) na man zaitun
• 3 tablespoons (45 ml) na ruwan 'ya'yan lemun tsami
• Cokali 1 (15 ml) na zuma
• 2 tafarnuwa, nikakken
• Cokali 1 (gram 8) na garin barkono
• 1 kofin (gram 70) na kabeji, yankakke
• 1 tablespoon (5 grams) na cilantro, yankakken
• 2 tablespoons (gram 32) na mai-mai mai tsami mai tsami
• Kofi 1 (gram 165) na mangoro, an yanka shi
• 1 karamin avocado, diced
• 4 ƙananan masara
• tsunkule na cumin, gishiri, da barkono

Kwatance:

1. Yi saurin gasa zuwa matsakaici-zafi mai zafi. Sanya tilapia a cikin kwano sannan a sanya man zaitun, ruwan lemun tsami, zuma, tafarnuwa, cumin, gishiri, da barkono. Massage kayan yaji a cikin kifin kuma bari a zauna na mintina 20.
2. Ga slaw, hada kabeji, cilantro, da kirim mai tsami a cikin kwano daban, ƙara gishiri da barkono don dandana. A sanyaya shi na mintina 10.
3. Cire kifin daga marinade sai a dafa shi na mintina 3-5 a kowane gefe. Sanya kifin gefe, sa'annan a gasa biredin na wasu sakan a kowane gefe.
4. Raba kifin daidai a kan biyun biyun, ƙara slaw, da kai tare da mangoro da avocado.

A kowace hidima ():

• Calories: 389
• Furotin: 28 gram
• Kitse: 74 gram
• Carbs: 45 gram

4. Kaza-dankalin turawa-da-broccoli kaza

Tare da wannan kazar-dankalin turawa-da-broccoli, za ku ji dadin cin abinci mai kyau wanda ya hada da sitaci sitaci, furotin mara laushi, kayan lambu, da lafiyayyen mai.

Tana shirya nau'o'in antioxidants, kamar su bitamin C, anthocyanins, da flavonoids, daga ɗankalin ta mai zaki, albasa, broccoli, da cranberries.

Antioxidants sune kwayoyin da ke taimakawa kare jikinku daga cututtukan kyauta kuma suna da alaƙa da fa'idodi da yawa na kiwon lafiya, gami da kaddarorin masu cutar kansa da inganta lafiyar zuciya (,,, 21).

Kayan girke-girke suna aiki biyu kuma an shirya su a ƙasa da minti 30.

Sinadaran:

• 1 mara ƙashi, nono mai kaza mara fata (gram 196), a yanka cikin cubes inci 1-inch (2.5-cm)
• Kofuna 2 (gram 170) na fure na broccoli
• 1 kofin (gram 200) na dankalin turawa, mai cubed
• 1/2 kofin (gram 80) na albasa ja, yankakken
• 1 tafarnuwa albasa, nikakken
• 1/4 kofin (40 grams) na busassun cranberries
• 3 tablespoons (28 grams) na walnuts, yankakken
• 2 tablespoons (30 ml) na man zaitun
• gishiri da barkono ku dandana

Kwatance:

1. Yi amfani da tanda zuwa 375 ° F (190 ° C) kuma layi layin burodi tare da takardar fata.
2. Hada broccoli, dankalin turawa, albasa, da tafarnuwa. Zzlelafa da mai da gishiri da barkono, sannan a jefa. Rufe shi da tsare da gasa na mintina 12.
3. Cire daga murhun, ƙara kajin, kuma gasa don ƙarin minti 8.
4. Cire daga murhu sau ɗaya, ƙara busassun cranberries da goro, da gasa na wasu mintuna 8-10 ko kuma har sai kaji an dahu.

A kowace hidima ():

• Calories: 560
• Furotin: 35 gram
• Kitse: 26 gram
• Carbs: 47 gram

5. Kwano na gasasshen kayan lambu da kuma wake

Wannan abincin mai cin ganyayyaki yana tattara kayan lambu da yawa da furotin mai tushen shuka ().

Hakanan yana samar da tushen ƙarfe mai kyau, wanda ke jigilar iskar oxygen cikin jikinka kuma yawancinsa ba shi da abinci mai cin ganyayyaki (,).

A girke-girke yana aiki biyu kuma an shirya a cikin minti 40.

Sinadaran:

• 1 karamin farin albasa, dasashe
• 1 kofin (gram 128) na karas, cubed
• 1 matsakaici zucchini (gram 196), cubed
• 1 matsakaiciyar dankalin turawa (gram 151), cubed
• 1 teaspoon (5 ml) na man zaitun
• 1 teaspoon na sabo ne ko busasshen Rosemary
• 1 teaspoon na sabo ko busassun thyme
• 1/2 kofin (100 grams) na lentil, ba a dafa shi ba
• Kofi 1 (240 ml) na kayan lambu na romo ko ruwa
• 1 tablespoon (15 ml) na ruwan balsamic
• Cokali 1 (15 ml) na zuma
• gishiri da barkono ku dandana

Kwatance:

1. Yi zafi a cikin tanda zuwa 425 ° F (220 ° C). Theara albasa, karas, zucchini, da dankalin turawa mai daɗi a cikin kwano, a ɗiɗa da man zaitun, da gishiri da barkono a ciki. Mix da kyau.
2. Yada kayan lambu a kan tire ɗin burodi, yayyafa da Rosemary da thyme, sannan kuyi gasa na minti 35-40.
3. A cikin tukunya, kawo romon kayan lambu ko ruwa a tafasa, sannan a rage zuwa wuta mai ɗanɗano. Theara da miyar kuma rufe. Cook don 20-25 minti ko har sai m.
4. Da zarar an dafa komai, ƙara kayan lambu da kayan lambu a babban kwano kuma a jefa tare da balsamic vinegar da zuma. Mix sosai kafin yin hidima.

A kowace hidima ():

• Calories: 288
• Furotin: 12 gram
• Kitse: 3.5 gram
• Carbs: 56 gram

6. Kunsan letas na Chickpea-tuna

Wannan abincin yana cike da furotin daga tuna da kaji. Abin da ya fi haka, yana ba da ƙwaya mai kyau daga ƙwayaye, yana barin ku cike da awanni (,,).

A girke-girke yana hidiman biyu kuma yana da sauƙin yin.

Sinadaran:

• Kofi 1 (gram 164) na kaza, dafa
• 1 gwangwani na tuna (gram 170) na gwangwani a cikin ruwa, an kwashe
• 6 ganyen-man shanu
• 1 karas matsakaici, yankakken
• 1 ƙaramin albasa ja, yankakken
• 1 stalk na seleri, yankakken
• 2 tablespoons (10 grams) na cilantro, yankakken
• 1 tafarnuwa albasa, nikakken
• ruwan 'ya'yan itace daga lemun tsami 1
• 2 tablespoons (30 gram) na Dijon mustard
• Cokali 1 (gram 15) na tahini
• gishiri da barkono ku dandana

Kwatance:

1. Sanya kajin a cikin injin sarrafa abinci. Buga su a wasu lokuta, amma ka bar wasu yan guntun kadan.
2. A cikin kwano, hada tuna, karas, albasa, seleri, cilantro, da tafarnuwa. Sannan sai a sa giyar da sauran kayan hadin - ban da latas - a gauraya sosai.
3. Sanya kamar cokali 2-3 na cakuda akan kowane ganyen latas kafin ayi aiki.

A kowace hidima ():

• Calories: 324
• Furotin: 30 gram
• Kitse: 9 gram
• Carbs: 33 gram

7. Taliyan Salmon-alayyahu

Wannan taliyar salmon-alaykakkiyar taliya tana ba da daidaitaccen abinci wanda aka ɗora da mai na omega-3.

Omega-3 fats suna ba da fa'idodi da yawa kuma an nuna su don magance yanayin kumburi da cututtukan zuciya (,,).

Kayan girke-girke suna aiki biyu kuma an shirya su a ƙasa da minti 30.

Sinadaran:

• 1/2 laba (gram 227) na rashin ƙashi, bawon fata mai laushi
• Kofi 1 (gram 107) na taliyan penne
• 1.5 tablespoons (21 grams) na man shanu
• 1 karamin farin albasa, yankakken
• Kofuna 3 (gram 90) na alayyafo
• 1/4 kofin (gram 57) na kirim mai tsami mai mai mai mai mai mai kadan
• 1/4 kofin (gram 25) na cukuwan Parmesan, grated
• 1 tafarnuwa albasa, nikakken
• 1 tablespoon na sabo ne faski, yankakken
• gishiri da barkono ku dandana

Kwatance:

1. Cook da taliya bisa ga umarnin kunshin. A halin yanzu, sauté albasa a cikin man shanu na mintina 5.
2. Theara salmon kuma dafa don minti 5-7, karya shi a cikin flakes yayin dafa. Theara alayyafo kuma dafa shi har sai ya huce.
3. Creamara kirim mai tsami, cuku na Parmesan, tafarnuwa, gishiri, da barkono. Ciki sosai kafin a daɗa taliya da dafaffen dafaffe.
4. Mix sosai kafin yin hidima.

A kowace hidima ():

• Calories: 453
• Furotin: 33 gram
• Kitse: 24 gram
• Carbs: 25 gram

8. Gwangwani-da-avocado quinoa tasa

Wannan kwano-da-avocado quinoa tasa tana ba da abinci mai ƙoshin-furotin tare da adadi mai yawa na ƙwayoyin mai (MUFAs).

MUFAs suna haɓaka ƙoshin lafiya na ƙwayoyin jini kuma suna taimakawa haɓaka wadataccen bitamin mai narkewa, kamar bitamin A, D, E, da K (,).

Wannan tasa yana da sauƙin daidaitawa. Kuna iya barin shrimp ɗin ko maye gurbin su da tushen furotin da kuka fi so, kamar kaza, ƙwai, ko nama.

A girke-girke yana aiki biyu kuma yana ɗaukar ƙasa da minti 20 don yin.

Sinadaran:

• 1/2 laba (gram 227) na ɗanyen ɗanɗar baƙar fata, baƙaƙe da deveined
• 1 kofin (gram 186) na quinoa, dafa shi
• rabin matsakaiciyar kokwamba, an yanka shi
• 1 karamin avocado, yanka
• 1 tablespoon (15 ml) na man zaitun
• 1 tablespoon (14 grams) na man shanu, narke
• 2 tafarnuwa, nikakken
• Cokali 1 (15 ml) na zuma
• 1 tablespoon (15 ml) na ruwan 'ya'yan lemun tsami
• gishiri da barkono ku dandana

Kwatance:

1. Atasa gwangwani kuma sausa tafarnuwa a cikin man shanu da man zaitun. Theara shrimp ɗin kuma dafa a bangarorin biyu. Sannan a zuba zuma, ruwan lemun tsami, gishiri, da barkono, a dafa har sai miya ta yi kauri.
2. A cikin kwanuka biyu, raba quinoa da saman tare da jatan lande, avocado, da kokwamba.

A kowace hidima ():

• Calories: 458
• Furotin: 33 gram
• Kitse: 22 gram
• Carbs: 63 gram

9. Gwanin-kaza ‘zoodles’

"Zoodles" sune noodles na zucchini, wanda ke ba da kyakkyawan ƙarancin-carb, wanda ba shi da alkama don taliyar yau da kullun.

Abubuwan girke-girke suna da furotin da ƙoshin lafiya daga man gyada, wanda zai iya kariya daga cututtukan zuciya ta haɓaka ƙananan LDL (mara kyau) da duka cholesterol (,).

Abu ne mai sauqi a yi kuma ayi hidimomi biyu.

Sinadaran:

• 1 mara ƙashi, nono mai kaza mara fata (gram 196), dafa shi da yankakke
• 1 babban zucchini (gram 323), ya jujjuya cikin taliya
• 1/2 kofin (gram 55) na karas, yankakke
• 1/2 kofin (gram 35) na jan kabeji, yankakke
• 1 karamin barkono mai kararrawa, yanka
• 2 tablespoons (27 ml) na sesame
• 1 teaspoon na minced tafarnuwa
• Cokali 3 (gram 48) na man gyada
• Cokali 2 (30 ml) na zuma
• 3 tablespoons (30 ml) na rage-sodium soya miya
• 1 tablespoon (15 ml) na shinkafa vinegar
• 1 teaspoon na sabo ne ginger
• 1 teaspoon na zafi miya

Kwatance:

1. Sauté tafarnuwa a cikin babban cokali 1 (15 ml) na man sesame a cikin skillet akan wuta mai zafi. Theara karas, kabeji, da barkono. Cook har sai m.
2. Theara noodles na zucchini da kaza a cikin gwaninta. Cook na kimanin minti 3 ko har sai zucchini ya yi laushi. Cire daga wuta a ajiye a gefe.
3. A cikin karamin tukunyar, hada sauran man sesame, man gyada, zuma, miya, soyayyen shinkafa, ginger, da miya mai zafi. Whisk har sai man gyada ya narke.
4. Zuba miya a kan zoodles da kaza. Jefa hada.

A kowace hidima ():

• Calories: 529
• Furotin: 40 gram
• Kitse: 29 gram
• Carbs: 32 gram

10. Naman sa fajitas

Waɗannan fajitattun naman sa suna cikawa kuma suna da saukin yi. Albasa da barkono mai kararrawa suna haɗuwa da kyau tare da lemun tsami da barkono.

Kuna iya yin zaɓin ƙaramin-carbi ta hanyar sauya masarawar masara don ganyen latas.

Kayan girke-girke suna aiki biyu kuma an shirya su a ƙasa da minti 30.

Sinadaran:

• 1/2 laba (gram 227) na yankin nama, yankakke cikin tube 1/2-inch (1.3-cm)
• 1 ƙaramin albasa, a yanka
• 1 barkono mai kararrawa, yankakken
• 3 tablespoons (45 ml) na rage-sodium soya miya
• ruwan 'ya'yan itace daga lemun tsami 1
• 1 teaspoon na barkono foda
• 1 tablespoon (15 ml) na man zaitun
• 4 ƙananan masara

Kwatance:

1. Mix soya sauce, lemun tsami, garin barkono, da man zaitun.
2. Na dabam marinate duka steak da veggies tare da haɗuwa don akalla minti 15-20.
3. Atasa gwangwani kuma dafa naman. Cire lokacin da ya yi launin ruwan kasa kuma ƙara albasa da barkono. Cook har sai dadi, sa'annan sanya naman a baya don dumama shi.
4. Raba naman da kayan lambu daidai kan dogayen biyun.

A kowace hidima ():

• Calories: 412
• Furotin: 35 gram
• Kitse: Giram 19
• Carbs: 24 gram

11. Alayyafo-naman kaza frittata

Wannan alayyafo-naman kaza frittata yana yin lafiyayyen ɗan maraƙin ƙasa mai sauƙi wanda za'a iya jin daɗin safiya ko abincin rana.

Tare, ƙwai da alayyafo suna ba da 26% na DV don bitamin A ta kowace hidima. Wannan bitamin yana taka muhimmiyar rawa a lafiyar ido ta hanyar kiyaye kwayar idanunku masu haske da kuma hana makantar dare (,,).

A girke-girke yana aiki biyu kuma an shirya shi a ƙasa da minti 20.

Sinadaran:

• 2 tablespoons (30 ml) na man avocado
• 1 kofin (gram 70) na farin namomin kaza, a yanka
• Kofi 1 (gram 30) na alayyafo
• 3 manyan ƙwai
• 1/2 kofin (gram 56) na ƙananan kitse mozzarella cuku, yankakke
• gishiri da barkono ku dandana

Kwatance:

1. Yi amfani da tanda zuwa 400 ° F (200 ° C).
2. Gasa babban cokali 1 (15 ml) na man avocado a cikin tanda mai kariya ta tanda a kan babban zafi. Theara namomin kaza ka dafa har sai mai laushi ne, sannan ka daɗa alayyaho ka dafa shi na tsawan minti 1. Cire duka daga skillet ɗin ka ajiye.
3. Mix qwai tare da rabin cuku da kuma kakar tare da gishiri da barkono. Zuba ruwan magani cikin gwangwanin da kai tare da namomin kaza da alayyafo. Cook a kan murhu don minti 3-4 kafin yin burodi.
4. Sama tare da sauran cuku kuma canja wurin zuwa tanda. Gasa na mintina 5 sannan a dafa na mintina 2 har sai saman ya zama ruwan kasa zinariya. Cire daga murhun kuma bari yayi sanyi kafin yayi aiki.

A kowace hidima ():

• Calories: 282
• Furotin: 20 gram
• Kitse: 21 gram
• Carbs: 3 gram

12. Shinkafa-farin kabeji

Farin kabeji shine babban ƙaramin carb wanda ya maye gurbin shinkafa. Zaku iya siyan shi a kunshe ko sanya shi da kanku ta hanyar yanke fure da farin kabeji a cikin daidaituwa irin ta shinkafa.

Wannan abincin yana tattara furotin mai inganci da kayan lambu da yawa. Yawan cin kayan lambu na iya taimaka maka ka sadu da bukatun ka na gina jiki da kuma rage barazanar kamuwa da cututtukan zuciya (,).

A girke-girke yana aiki biyu kuma an shirya shi a ƙasa da minti 20.

Sinadaran:

• 1 mara ƙashi, nono mai kaza mara fata (gram 196), a yanka cikin cubes inci 1-inch (2.5-cm)
• Kofuna 2 (gram 270) na daskararren farin kabeji
• 1/2 kofin (gram 45) na zaitun mara shuka, rabi
• 1/2 kofin (gram 75) na tumatir ceri, rabi
• 1 teaspoon na sabo ne ko busasshen Rosemary
• 1 teaspoon na sabo ko busassun oregano
• 1 teaspoon na sabo ko busassun thyme
• 1 teaspoon (5 ml) na man zaitun
• gishiri da barkono ku dandana

Kwatance:

1. Sanya kazar tare da Rosemary, oregano, thyme, salt, da barkono. Atasa man zaitun a cikin kwanon rufi kuma bincika kajin na mintina 6-7 a kowane gefe ko har sai da zinariya. Cire shi daga kwanon rufin kuma ajiye shi gefe.
2. Theara tumatir a cikin kwanon rufi kuma a dafa shi na mintina 5. Riceara farin kabeji da zaitun, sannan a motsa har sai farin kabeji ya fara laushi.
3. Cire farin kabeji daga kwanon rufi. Raba cikin kwanuka biyu kuma saman tare da kaza.

A kowace hidima ():

• Calories: 263
• Furotin: 32 gram
• Kitse: 12 gram
• Carbs: 8 gram

Layin kasa

Ko da kun kasance gajere akan lokaci, akwai hanyoyi da yawa don jin daɗin abincin dare na gida mai kyau don biyu.

Wannan jerin girke-girke suna ba da dabaru masu sauƙi, ra'ayoyi masu gina jiki kuma sun haɗa da zaɓuɓɓukan ganyaye da ƙananan carb. Idan kuna sha'awar abubuwa da yawa a cikin al'amuranku, gwada wasu daga cikinsu maimakon bugawa cikin hanya.