Yi Abincin Abinci Mai Kyau a cikin Tsara

Wadatacce

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Idan ya zo ga sanya abinci mai ƙoshin abinci mai daɗi a kan teburi, kashi 90 na aikin kawai shigar da kayan masarufi ne cikin gida, kuma ga mata masu aiki, wannan na iya zama babban ƙalubale. Amma akwai mafita: Yi babban babban kanti guda ɗaya kuma ku ɗora kan sinadarai masu lafiya waɗanda za ku iya ajiyewa a cikin ma'ajin ku ko firiza. Lokacin da kuka yi aikin legwam a gaba, yin abincin dare ya zama ƙasa da aiki kuma ya zama hanya mafi annashuwa don ƙare ranar. Tare da waɗannan ƙa'idodi a hannu, babbar matsalar abincin dare za ta sami wanda zai wanke jita-jita!

1. Tuna cushe cikin ruwa

A cikin gwangwani ko a cikin jaka, tushen furotin ne mai ƙarancin kitse. Gasa shi a kan taliya ku gauraya da zaitun, faski, capers, da ɗumbin man zaitun don yin abincin dare mai sauƙi, mai gamsarwa. Ko kuma don murɗa lafiya a kan salatin tuna, jefa tare da ɗan man zaitun da ruwan 'ya'yan lemun tsami, minced Granny Smith apple, da tsunkule na curry foda.

2. Wake gwangwani

Ajiye nau'ikan nau'ikan nau'ikan ƙwayoyin ƙarancin sodium-- baki, pinto, chickpeas, koda, da na ruwa--a hannu. A zubar da kurkura, sannan a kara zuwa miya, taliya, koren salatin, shinkafa mai ruwan kasa, quinoa, ko couscous. Hakanan zaka iya yin salatin wake mai sauri ta hanyar haɗa gwangwani ɗaya na wake tare da yankakken barkono (kowane iri), seleri, da kuma zubar da suturar Italiyanci.

3. Miyagun kayan miya

Suna dandana sabo-- kusan sun yi kyau kamar na gida-- kuma a fili sun fi sauƙaƙa sau miliyan don dafawa. Ƙara gwangwani da aka bushe da wake a cikin miya kuma kuna da abinci mai sauri, mai sauƙi. Don abinci mai daɗi, jefa a cikin kayan lambu daskararre, ma.

4. Couscous na alkama duka

Menene ba za a so game da taliya wanda kawai ke buƙatar jiƙa maimakon a ɗora a kan murhu? Kawai ƙara 1 1? 2 kofuna waɗanda ruwan zãfi zuwa 1 kofin couscous a cikin kwano, sannan a rufe da farantin na mintuna 30. Juya shi zuwa babban kwas ta hanyar haɗawa da wake, kayan lambu, da gasasshen goro. (Zaka iya shirya wannan a gaba-zai ajiye a cikin firiji har zuwa kwanaki uku a cikin akwati mai iska; sake zafi a cikin microwave.)

5. Daskararre alayyafo

Dusar a cikin matattarar ruwa a ƙarƙashin ruwan famfo mai ɗumi. Ki matse ruwa da alayyahu na purée tare da wasu kaji ko kayan miya don yin miya mai sauri, ko kuma motsa shi cikin shinkafa tare da wasu albasa da aka soya da cuku cuku. Don farantin gefe mai sauƙin sauƙi, microwave fakitin 1-fam na daƙiƙa 60, ƙara 1? 4 tafarnuwa sabo, ruwan ɗanyen man zaitun, da ɗan gishiri da barkono ƙasa. Sama tare da wasu gasassun ƙwayayen pine da voilà!-- kusan darajar yini ɗaya na bitamin A cikin mintuna biyu kacal.

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