Yadda ake dafa tasa ”Kirjin kaji tare da tumatir da zaitun»
Shafa kajin da gishiri da barkono baƙi, sannan a soya kowane yanki na mintuna 6 a kowane gefe (yana da kyau a yi wannan a cikin kwanon gasa). A bar kaji a kan wuta mai zafi don kada ya huce. A halin yanzu, a cikin matsakaicin skillet, haɗa tumatir, zaitun, da rabin ruwan inabi da miya mai, kuma a soya na mintuna 2-3 ko har sai tumatir ya yi laushi. A goge sauran rabin miya a kan nonon, a yanyanka su cikin tube, sannan a zuba tumatir da zaitun da aka dafa. Sanya a kan farantin abinci, yayyafa da cuku da ado da ganyen basil.
- 400 g filletin kaza
- 200 g tumatir
- Zaitun 100 g
- 50 grams na man shanu
- 2 dafaccen man zaitun
- 1 tbsp ruwan inabi mai tsami.
Nimar abinci mai gina jiki na tasa “Naman kaji da tumatir da zaituni” (da 100 grams):
Calories: 117.4 kcal.
Dabbobi: 13.2g ku.
Kitse: 6.1g ku.
Carbohydrates: 1.9g ku.
Yawan servings: 4Abubuwan hadawa da adadin kuzari na girke-girke ”Nonon kaji da tumatir da zaituni»
| Samfur | Sanya | Nauyin nauyi, gr | Fari, gr | Mai, g | Kusurwa, gr | cal, kcal |
| filletin kaza | 400 g | 400 | 92.4 | 4.8 | 0 | 440 |
| tumatir (tumatir) | 200 g | 200 | 2.2 | 0.4 | 7.4 | 40 |
| Zaitun | 100 g | 100 | 0.8 | 10.7 | 6.3 | 115 |
| cin cuku | 50 g | 50 | 8.5 | 12 | 0 | 145 |
| man zaitun | 2 tsp. | 20 | 0 | 19.96 | 0 | 179.6 |
| farin ruwan inabi | 1 tsp. | 15 | 0 | 0 | 0.89 | 2.1 |
| Jimlar | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
| 1 bautar | 196 | 26 | 12 | 3.6 | 230.4 | |
| 100 grams | 100 | 13.2 | 6.1 | 1.9 | 117.4 |