Lafiya St. Patrick's Day Recipes

Wadatacce

• Gurasar Soda ta Irish
• Gurasar Makiyayin Dankali Mai Dadi
• Stew Irish tare da naman sa da Guinness
• Masara-Flake Crusted Kifi da Chips
• Kegs da (Green) Kwai
• Miyan Kabeji
• St Patrick's Day Spinach Cake
• Bita don

Ba lallai ne ku wuce litattafan Irish kamar burodin soda, da naman naman alade ba, ko kegs da ƙwai na ranar St. Paddy tare da waɗannan murɗaɗɗen lafiya akan girke -girke na ranar St. Patrick.

Gurasar Soda ta Irish

Cikakke don shayar da waɗancan hadaddiyar hadaddiyar ranar St. Patrick, burodin soda na Irish na iya zama kalori da mafarki mai ban tsoro amma duk wannan alkama, sigar hatsi gabaɗaya tabbas zai ci gaba da ɗaukar ku daga faretin safiya zuwa bikin ranar St. Patrick.

Yana hidima: 16

Lokacin shiryawa: mintuna 35

Lokacin dafa abinci: minti 10-30

Sinadaran:

1 ½ kofuna waɗanda Bircher mueslix (abincin da za a bi)

2 kofuna waɗanda duk-manufa gari

1 kofin dukan alkama gari

1 tsp. yin burodi soda

1 tsp Maldon gishiri

1 tsp. caraway tsaba

2 oz ku. man shanu

Kofin Granny Smith apple, grated

¾ kofin busassun apricots, julienned

Kofin busasshen currants

¾ kofin walnuts, toasted da yankakken

2 oz ku. zuma

8oz. madara mai madara

Don mueslix na Bircher:

An daidaita shi daga gidan cin abinci na New York Central a Grand Hyatt New York

Ganga 1 Quaker Rolled Oats

1 quart apple cider

1 ½ quarts madara mai laushi

1 tsp. Ceylon kirfa, ƙasa

1/2 tsp. nutmeg, kasa

1 ½ tsp. Tahitian vanilla cirewa

6oz. zuma

Kwatance:

Don mueslix hada abubuwan da ke sama kuma bari a kwana. Yi amfani har zuwa mako guda.

1. Preheat tanda 380 digiri Fahrenheit.

2. Ki fasa gari da soda burodi sannan ki sa a cikin mahautsin da ya dace da abin da aka makala. Add gishiri da caraway tsaba.

1. Ƙara man shanu diced da paddle har sai man shanu ya yi girman fis. Ƙara mueslix da paddle har sai da shaggy.

2. Ƙara apple, apricots, da currants, paddle for 10 seconds don rarraba.

3. Ki tankade zuma da madara. Ƙara zuwa kullu, haɗuwa har sai an haɗa su.

4. Form 16 rolls tare da ɗoki ko babban cokali da hannayen fure, ko yin burodi 2 kuma sanya a kan faren faren takarda.

5. A goge da kwai a wanke kuma a yayyafa da sukari da gishiri.

6. Yanke X a saman kowane mirgine ko burodi

7. Gasa mirgina minti 10 da burodi minti 30, har sai da zinariya.

Sakamakon abinci mai gina jiki a kowace hidima (mirgine ɗaya ko 1/16 na burodi):

Calories: 189

ruwa: 6g

Nauyi: 39g

Protein: 6g

Recipe ladabi na Babban Fasto Chef na gidan cin abinci na New York Central a Grand Hyatt Katzie Guy-Hamilton.

Gurasar Makiyayin Dankali Mai Dadi

Abincin ta'aziyya na gargajiya na makiyayi ke samun lafiya ta hanyar amfani da dankali mai ɗanɗano mai wadatar bitamin maimakon farin dankali. Musanyawa a cikin nono na turkey don ƙoshin naman sa don yanke har ma da mai da adadin kuzari.

Hidima: 6

Lokacin shiryawa: mintuna 30

Lokacin dafa abinci: minti 60

Sinadaran:

Don cika:

3 tsp. karin budurwa man zaitun

1-½ lbs durƙusad da naman sa

1 matsakaici albasa, finely yankakken

2 matsakaici karas, finely yankakken

2 seleri stalks, finely yankakken

3 tafarnuwa tafarnuwa, yankakken

Tsp. barkono cayenne

2 tsp. dukan-manufa ko dukan alkama gari

2 tsp. soya miya

1 tsp. manna tumatir

1 kofin low sodium kaza stalk

1 kofin yankakken tumatir gwangwani

1 kofin daskararre Peas

gishiri da barkono dandana

Don dankalin turawa, purée:

4 manyan dankali mai daɗi, peeled kuma a yanka a cikin manyan guda daidai gwargwado

2 tsp. zuma

1 ½ tsp. soya miya

¼ tsp. kirfa

2 tsp. man shanu marar gishiri

1 tsp. man zaitun

gishiri da barkono dandana

Kwatance:

Don cika:

Gasa cokali 3 na man zaitun a cikin kwanon rufi kuma a yanka albasa, seleri, da karas na mintuna 5. Ƙara a cikin yankakken tafarnuwa da sauté na wasu mintuna 2. Season da gishiri da barkono. Ƙara nama na ƙasa zuwa kayan lambu. Mix a kuma sake kakar tare da gishiri da barkono. Bari nama ya saki ruwansa.

Idan naman ya fara launin ruwan kasa a zuba a cikin fulawa, barkono cayenne, soya miya, yankakken tumatir, kaji, da man tumatir. Mix kuma bari sita a kan matsakaici kadan rufe tsawon minti 10. Cire murfin kuma sita don ƙarin minti 10. Tabbatar ci gaba da motsawa saboda naman zai iya tsayawa a kasa. Bincika kayan yaji kuma a motsa a cikin daskararrun peas. Kashe zafi kuma ajiye zuwa gefe har sai an shirya don haɗuwa.

Don dankalin turawa, purée:

Cika babban tukunya da ruwa ƙara daɗaɗɗen dankalin turawa. Ku kawo ruwan a tafasa ku rage wuta zuwa wuta. Lokacin da dankalin ya yi laushi, sai a tace su daga ruwa.

Dasa dankali da man shanu, man zaitun, kirfa, soya miya, zuma, gishiri, da barkono.

Gasa tanda zuwa 350 Fahrenheit.

Cika kasan kwanon yin burodi mai inci 9 da inci 11 tare da cakuda nama. Top tare da dankalin turawa mai zaki kuma yada a ko'ina har zuwa gefuna. A dora a saman tiren yin burodi (idan ya zube) sannan a gasa a cikin tanda na tsawon mintuna 30. Cire daga tanda kuma ku yi hidima nan da nan.

Makin abinci mai gina jiki a kowace 4-inch square serving ko 1/6 na girke-girke:

Kalori: 400

Nauyi: 18.2g

Cikakkun kitse: 3.6g

Carbohydrates: 34.4g

Sunadarai: 27.9g

Irin: 3.2g

fiber: 6g

Calcium: 94g

Sodium: 526 g

Recipe ladabi na Eden Grinshpan, mai masaukin baki Eden ci akan Channel na Dafawa.

Stew Irish tare da naman sa da Guinness

Menene ya fi dacewa da ranar St. Patrick fiye da naman sa da aka dafa da Guinness? Ganyen hatsi yana rage kitse da kalori amma yana kiyaye wannan girke-girke mai daɗi da lafiya. Bugu da ƙari, wannan girke-girke yana ba da 110% na bukatun yau da kullum na bitamin A.

Hidima: 8

Lokacin shiri: mintuna 30

Lokacin dafa abinci: mintuna 55

Sinadaran:

3 tbps. man canola

1 lb. durƙusadden naman naman nama, zai fi dacewa saman sirloin

1 tsp. gishiri mai kyau

Tsp. finely ƙasa sabo barkono

½ kofin sha'ir lu'u -lu'u

28 fl. oz. ruwa

12 fl. oz. Guinness

¾ lb. karas

½ lb. albasa rawaya

1 tsp. bushe thyme

2 tbps. Inglehoffer Extra Hot Horseradish

Kwatance:

Gyara duk kitse na waje kuma a yanka naman sa cikin cubes ½-inch. Season naman sa da gishiri & barkono

Kurkura sha'ir a cikin ruwan sanyi da iri.Ka wanke karas sosai a cikin ruwan sanyi & a yanka ta tsawon inci 1. Cire gefen fata na albasa da kuma niƙa sosai. A kan matsanancin zafi mai zafi, a cikin simintin ƙarfe ko tanda na Holland mai enameled, dafa naman sa a cikin man canola. Ƙara albasa da kuma dafa har sai caramelized. Ƙara ruwa, 6 oganci na Guinness, da sha'ir. Rufe tukunyar da takarda mai gasa kuma sanya murfin a kan takardar don rufewa. Ku kawo zuwa tafasa da kuma rage zafi zuwa matsakaici low.

Ci gaba da dafa abinci na rabin sa'a. Cire takarda da murfi .Ƙara karas, ragowar 6 na Guinness kuma maye gurbin murfin. Cook don ƙarin mintuna 15 akan ƙaramin wuta. Maimaita stew zuwa tafasa da sauri kuma ƙara thyme da horseradish. Dama don haɗa abubuwan sinadaran sosai.

Makin abinci mai gina jiki a kowace hidimar kofi ɗaya:

Kalori: 200

ruwa: 8g

Kitsen mai: 2g

sodium: 270 MG

sugar: 4g

Protein: 11 g

Recipe mai ladabi na Beaverton Foods.

Masara-Flake Crusted Kifi da Chips

Filayen masara suna sa waɗannan kifaye da guntu su yi ƙullun ba tare da soyayyen mai zurfi ba.

Hidima: 6

Lokacin shiryawa: mintuna 50

Lokacin dafa abinci: minti 30

Sinadaran:

Ga kifi

1/2 kofin duk-manufa gari

1/2 tsp. Gishiri

1⁄4 kofin miya mai zafi

1/4 kofin man shanu

Kofuna 4 na masara flakes, murƙushe don yin kusan 1 2/3 kofuna

6 Alaskan cod fillets (4-6 oz. kowanne)

2 tsp. man canola

Don kwakwalwan kwamfuta

Ƙananan dankali 48, jan ni'ima, zinaren Yukon, ko shuɗin Peru

3 tsp. man zaitun

3/4 tsp. gishiri kosher, raba

barkono ƙasa dandana

1⁄4 kofin sabbin ganye waɗanda suka haɗa da chives, faski, Rosemary, thyme; minced

Kwatance:

Ga kifi

1. A cikin kwano mai zurfi sai a haɗa gari da gishiri. A cikin wani kwano mai zurfi, bugun man shanu da miya mai zafi tare da cokali mai yatsa. Sanya hatsin hatsi a cikin kwano na uku mara zurfi.

2. Tsoma kifi a cikin gari, a rufe sosai. Girgiza wuce haddi.

3. Tsoma kifin gari a cakuda man shanu sannan a cikin hatsi, a rufe dukkan bangarorin gaba daya. Sanya kifin mai rufi akan farantin da ba a gasa ba.

4. A cikin kwanon rufi na 12-inch, zafi man fetur a kan matsakaici zafi har sai zafi. Tsayawa aƙalla 1-inch tsakanin fillet ɗin kifi, dafa abinci cikin batches, idan an buƙata. Cook kifi a cikin mai tsawon minti 3 zuwa 4 a kowane gefe, juya sau ɗaya, har sai ya yi launin ruwan kasa da kuma flakes kifi a sauƙi tare da cokali mai yatsa.

5. Idan an buƙata, sanya kifin da aka dafa akan tawul ɗin takarda a kan takardar kuki kuma a ɗumi a cikin tanda Fahrenheit 225 yayin dafa sauran kifin.

Don kwakwalwan kwamfuta

Preheat tanda zuwa 425 digiri Fahrenheit. A wanke da goge dankali. Yanke dankali a rabi. Dankali ya bushe da tawul na takarda. Sanya dankali a kan kwanon rufi kuma yayyafa da 1 1/2 tablespoons na mai, cokali 1/2 na gishiri da barkono. Jefa dankalin turawa don yin daidai da man da gishiri.

Sanya dankalin turawa a yanke gefe kuma a saka a cikin tanda da aka rigaya. Gasa na tsawon mintuna 30 har sai gindin ya yi launin ruwan kasa kuma dankali ya yi laushi.

Yayin da dankali ke gasa yana yin man ganya ta hanyar haƙa ganyen ku sosai da kyau kuma a juye cikin sauran mai tare da teaspoon 1/2 na ƙarshe na gishiri da barkono. Dama da kyau.

Da zarar dankali ya gasa, cire daga kwanon rufi da sanya a cikin kwano. Zuba man ganyen a saman sannan a jefa.

Makin abinci mai gina jiki a kowane sashe (fillet ɗin cod ɗaya da dankali takwas):

Calories: 281

Fat: 6.5 g

Carbohydrates: 25.9 g

Protein: 28.1 grams

Recipe ladabi na Chef Maxcel Hardy marubucin Girke -girke na Rayuwa.

Kegs da (Green) Kwai

Idan kuna harba bukukuwan da kegs da ƙwai ku wuce kan koren jakar ku ƙara launin bikin-da haɓakar abinci mai gina jiki ga ƙwayenku maimakon. Ku bauta wa ƙwai tare da yanki na gurasar alkama gabaɗaya kuma kun fara farawa mai kyau! Kuma kafin zabar kayan girkin ku, tabbatar da tuntuɓar ma'aunin kalori na giya na St. Patrick's Day.

Hidima: 2

Lokacin shiri: Minti 5

Lokacin dafa abinci: minti 25

Sinadaran:

1 tsp man zaitun

1 ƙaramin albasa mai zaki, yankakken bakin ciki

4 kwai fari

2 kwai

1 1/2 kofuna tam cikar baby arugula ko alayyafo ganye, ko hade

2 tsp. cakulan Parmesan

gishiri

ja barkono

Kwatance:

Sanya skillet mai matsakaici mara sanda tare da bakin zaren mai na zaitun, da kuma toya albasa akan wuta mai matsakaici, yana motsawa sosai.Da zarar sun yi laushi kuma suka fara launin ruwan kasa a kowane gefe, mayar da harshen wuta zuwa ƙananan kuma ba da damar yin caramelize a hankali. A wannan lokacin, yana da mahimmanci don tabbatar da cewa an yada albasa a ko'ina cikin kwanon rufi.

A hankali kirtse albasar kamar minti 20. Kowane mintoci kaɗan, goge ƙasa kuma sake raba albasa don kowane ya sami matsakaicin adadin yanki. Albasa za ta yi zaƙi ta hanyar haɗa ruwan 'ya'yan itacen nasu. Idan ka yawaita motsawa, albasa za ta juya zuwa mush.

A doke qwai da farin kwai tare da ¼ teaspoon na gishiri da ɗan tsuntsu na barkono ja. Tura albasan zuwa gefen kwanon rufi, sannan a zuba ƙwai a tsakiya. Sannu a hankali a hankali a kan ƙaramin zafi, yana ɗebo ɓangaren da aka dafa da shi daga ƙasa kuma ya sake rarraba danyen kwai. Lokacin da kwai ya kusan gama dafa shi, ƙara arugula da cuku. Dama a hade kuma a dafa don wani minti daya ko makamancin haka har sai ƙwai ya dahu, amma ba a wuce gona da iri ba. Ku ɗanɗani gishiri kuma ku yi hidima nan da nan.

Sakamakon abinci mai gina jiki a kowace hidima (kusan ½ kofin):

Calories: 152

ruwa: 8g

Cikakken mai: 2g

ruwa: 5g

Protein: 15 g

Iron: 3mg

fiber: 1g

Calcium: 90mg

Sodium: 325mg

Recipe ladabi na Big Girls, Small Kitchen.

Miyan Kabeji

Wannan miya ta ƙunshi wasu litattafan ranar St. Paddy kamar kabeji da parsnips. Don yin shi ma ya fi ɗanɗano ɗan Irish canza naman alade don naman sa mai masara.

Hidima: 4

Lokacin shiryawa: mintina 15

Lokacin dafa abinci: minti 25

Sinadaran:

1 tsp. man zaitun

1/2 kofin albasa, yankakken

1 kofin kabeji, yankakken

6 kofuna na kaza broth

1 kofin naman alade, a yanka a cikin 1/2-inch dices

1 kofin parsnips, a yanka a cikin 1/2-inch dices

1/2 kofin sunshine rutabagas, a yanka a cikin 1/2-inch cubes

115oz ku. iya cakuda kayan lambu, drained

Kwatance:

A cikin tukunya mai nauyi mai nauyi, zafi mai a matsakaicin zafi kuma a datse albasa har sai an bayyana. Ƙara kabeji da motsawa a taƙaice, sannan a ƙara ruwan miya a kawo. Ƙara naman alade, parsnips da rutabagas. Mayar da ruwa zuwa tafasa. Rage zafi zuwa simmer kuma dafa minti 15. Ƙara kayan lambu masu gauraye, kuma simmer wani minti 5. Ku bauta wa da zafi sosai tare da burodi.

Makin abinci mai gina jiki ga kowane hidima (1/4 na girke-girke):

Kalori: 119

mai: 1g

Nauyi: 19g

Protein: 6g

Recipe ladabi na www.allens.com.

St Patrick's Day Spinach Cake

Manta launin abinci! Wannan kek ɗin mai ɗimbin danshi yana samun launi na biki, da ƙarfafan ƙarfe, daga koren alayyahu.

Hidima: 15

Lokacin shiryawa: mintina 15

Lokacin dafa abinci: minti 30

Sinadaran:

500g baby alayyafo, wanke, drained (alama: 1 babban akwati na baby alayyafo)

3 kwai

1/4 kofin man kwakwa narke, da ƙari don kwanon mai

1 1/4 kofin zuma

Ruwan 'ya'yan itace da ruwan lemun tsami 1

1 tsp cire vanilla

2 1/2 kofuna waɗanda aka siffata gari, sifted

1 tsp baking powder

1 tsp baking soda (bayanin kula: wannan shine don kashe acidity na zuma)

Yogurt na Girkanci mara nauyi don ado, na zaɓi

Kwatance:

1. Preheat tanda zuwa 375F.

2. Purée alayyafo a cikin injin sarrafa abinci; ajiye gefe. Whisk kwai da zuma. Ƙara mai, ruwan 'ya'yan itace lemun tsami da fata, vanilla da kuma yankakken alayyafo. Sai ki zuba fulawa da baking powder da baking soda. Mix don 'yan mintuna kaɗan. Zuba a cikin kwanon rufi mai kusurwa mai kusurwa huɗu.

3. Gasa a cikin tanda na kimanin minti 30. (NASIHA: Duba tare da tsinken hakori don gwada gamawa; gasa har sai haƙorin ya fito da tsabta.) Cire daga tanda kuma ajiye shi a gefe don yin sanyi.

4. Da zarar an sanyaya, cire cake daga kwanon rufi. A matsayin kayan ado na zaɓi, yanke ɓangarorin kek (faɗin inci 1) da sarrafawa a cikin injin sarrafa abinci don ƙirƙirar foda; ajiye gefe. Yanke cake idan an shirya don yin hidima kuma a yada tare da yogurt Girkanci. Sai ki kwaba cake powder sama.

Abubuwan gina jiki ta kowace hidima:

Kalori: 124

Nauyi: 5g

Cikakken mai: 3.5g

Cholesterol: 33 MG

sodium: 150 MG

Nauyi: 17 g

fiber: 3g

Saukewa: 2G

Protein: 4.5

Recipe ladabi na Sammie Kennedy, Shugaba & Mahaliccin Booty Camp Fitness.

Bita don