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Wadanne abubuwa masu dadi za ku iya dafa don abincin dare? Wannan tambayar sau da yawa takan zama ciwon kai a gare mu. Amma kuna buƙatar ba kawai don yanke shawarar abin da za ku ciyar da ƙaunatattun ku ba, amma har ma don cika shirye-shiryenku da sauri. Don haka dole ne mu tuna da girke-girke da aka tabbatar da kuma inganta tare da samfurori da ke cikin firiji. A yau za mu cika bankin ku na piggy kuma mu gaya muku yadda ake shirya abincin dare mai sauƙi, mai sauri, mai daɗi ba tare da damu da kanku da yawa ba.
Kaza a launi bakan gizo
Kirjin kaji da kayan lambu suna da kyau don dafa abincin dare na kowace rana. Wannan abincin yana daidaita daidai a cikin sunadarai, fats da carbohydrates. Bugu da kari, yana samun sauƙin sha kuma yana ba wa jiki duk abubuwan da ake buƙata don lokacin kwanciya. Kuna iya ƙara tasa gefe a cikin hanyar dafaffen shinkafa anan. Kuma ga waɗanda ke bin adadi, yana da kyau a maye gurbinsa da launin ruwan kasa ko shinkafa daji.
Sinadaran:
- nono kaza - 4 inji mai kwakwalwa.
- barkono na Bulgarian na launi daban -daban - 3 inji mai kwakwalwa.
- albasa - manyan kawuna 2
- kirim mai tsami-120 g
- mustard dijon - 3 tsp.
- waken soya - 3 tbsp.
- tafarnuwa-2-3 cloves
- ja paprika, turmeric-0.5 tsp.
- gishiri, barkono baƙi - dandana
Muna wanke da bushe nonon kajin, muna yin kanti, a saka guntun tafarnuwa. Shafa nama da gishiri da kayan yaji. Haɗa kirim mai tsami, mustard, soya miya a cikin kwano, sannan sa mai da nono a kowane bangare kuma a bar don marinate.
A wannan lokacin, muna cire akwatunan tare da tsaba da ɓangarori daga barkono, yanke m m zuwa manyan yanka. Muna kwasfa kwararan fitila daga bawon, yanke su cikin rabin zobba. Mun sanya ƙirjin a cikin tsari tare da tsare, rufe su da kayan lambu, rufe gefuna na tsare, gasa komai a cikin tanda na mintuna 30-35 a 180 ° C. Mintuna 5 kafin ƙarshen, muna buɗe takarda da dafa nama tare da kayan lambu a ƙarƙashin gasa.
Salatin a cikin yanayin Asiya
Salatin tare da nama da sabbin kayan marmari a cikin miya teriyaki shine girke -girke mai dacewa don abincin dare mai sauƙi da sauƙi wanda zai rayar da menu na yau da kullun tare da ƙanshin Asiya mai haske. Kawai ka tuna, wannan ɗanɗano ne mai ɗanɗano, don haka daidaita kaifi yadda kake so. Idan ana so, za ku iya ƙara kowane kayan lambu a nan.
Sinadaran:
- naman sa - 400 g
- sabo kokwamba - 3 inji mai kwakwalwa.
- albasa - 1 pc.
- karas - 1 pc.
- kabeji ja-150 g
- miya teriyaki - 2 tbsp.
- ruwan inabi vinegar - 1 tsp.
- sukari-0.5 tsp.
- gishiri, barkono baƙi - dandana
- man kayan lambu - 3 tbsp. l.
- sesame - 1 tsp.
Mun yanke cucumbers a cikin dogayen dogayen tsummoki, sara kabeji, da yanke karas a kan babban grater don karas na Koriya. Mun hada dukkan kayan lambu, yayyafa da sukari, kakar tare da vinegar. Muna matse tafarnuwa anan ta hanyar latsawa, haxa komai da kyau kuma bar shi don marinate.
Mun yanke naman sa cikin bakin dogayen layuka, da albasa zuwa rabin zobba. Soya su tare a cikin kwanon frying tare da kauri mai zurfi har sai launin ruwan zinari. Zuba miya teriyaki kuma tsaya akan wuta na wani minti. Muna hada nama da kayan marmari a cikin kwanon salatin. Kafin yin hidima, yayyafa kowane sashi na salatin tare da tsaba.
Kyaututtukan teku a cikin ramin noodles
Me zan ci don abincin dare idan ina son hutu daga nama? Noodles tare da abincin teku zai zama babban madadin. Kuna iya ɗaukar spaghetti da aka saba, amma tare da soba noodles zai zama da amfani sosai. Wannan sanannen noodles na Jafananci suna da wadataccen carbohydrates mai santsi, waɗanda ke cike da narkewa da kyau. Shrimp da mussels furotin ne mai cikakken haske a cikin tsarkin sa. Kuma godiya ga kayan lambu iri -iri, zaku sami babban adadin bitamin.
Sinadaran:
- kayan lambu mai-400 g
- namomin kaza - 250 g
- mussels-10-12 inji mai kwakwalwa.
- albasa - 2 inji mai kwakwalwa.
- babban karas - 1 pc.
- koren wake-150 g
- albasa kore-gashin tsuntsu-3-4
- tafarnuwa-2-3 cloves
- tushen ginger - 1 cm
- waken soya - 2 tbsp. l.
- gishiri, sukari - dandana
- man zaitun-2-3 tbsp. l.
Da farko, mun sanya soba don dafa abinci. An shirya noodles cikin sauri, bai wuce mintuna 5-7 ba. A wannan lokacin, kawai za mu sami lokacin shirya komai. Zafi wuta da mai, soya grated ginger root, murƙushe tafarnuwa da albasa albasa na dakika 30-40. Sa'an nan ku zuba karas da tsummoki da tsamiya har sai ta yi laushi. Na gaba, mun sanya peeled jatan lande, mussels da kore Peas. Fry su a kan matsanancin zafi, yana motsawa koyaushe, na mintuna 2-3. A ƙarshe, ƙara noodles, kakar tare da soya miya tare da gishiri da sukari, tsaya a kan wuta na wani minti daya. Bayanin yaji mai yaji zai ba da tasa koren albasa.
Naman sa a cikin masu sanya wake
Idan kuna da kwalba na gwangwani gwangwani a cikin jari, tambayar yadda ake dafa abincin dare mai sauƙi ba zai tashi ba. Ƙara ɗan jan nama da kayan marmari kaɗan-za ku sami abinci mai daɗi, mai wadataccen furotin ga waɗanda ke fama da yunwa sosai. Idan kuna son sigar abinci mai sauƙi, ɗauki filletin kaza ko turkey.
Sinadaran:
- naman sa - 500 g
- farin wake gwangwani-400 g
- sabo manyan tumatir - 2 inji mai kwakwalwa.
- manna tumatir - 2 tbsp. l.
- albasa - 1 pc.
- man kayan lambu - 3 tbsp. l.
- tafarnuwa-3-4 cloves
- kore albasa - 2 stalks
- gishiri, barkono baƙi, paprika - dandana
Zafi wuta da mai sannan ki soya albasa da tafarnuwa har sai sun bayyana. Mun yanke naman sa cikin guda, yada shi ga mai wucewa, toya shi a kowane bangare na mintuna 5-7. Sa'an nan kuma ƙara peeled tumatir da tumatir manna. Ku kawo komai zuwa tafasa, rage harshen wuta zuwa mafi ƙanƙanta kuma simmer ƙarƙashin murfi akan ƙaramin zafi na rabin sa'a.
A ƙarshe, zuba wake, sanya gishiri da kayan yaji don dandana, haxa da kyau. Muna ci gaba da dafa abinci a cikin wannan yanayin don ƙarin minti 10. Yayyafa tasa tare da koren albasa, nace a ƙarƙashin murfi na mintuna 5 - kuma zaku iya hidimar sa akan teburin.
Abincin dare tare da Italiyanci
Yaya game da girke-girke na bazara don abincin dare na Italiyanci? Taliya tare da kayan lambu da miya pesto shine ainihin abin da kuke buƙata. Abin lura ne cewa Italiyanci suna farin cikin cin ta koyaushe kuma ba sa samun sauƙi kwata -kwata. Duk sirrin shine cewa an yi taliya ne daga durum alkama, don haka ya fi mana amfani da taliya da aka saba. Kuma tare da kayan miya mai daɗi, yana samun dandano na Italiyanci na musamman.
Sinadaran:
- tumatir - 600 g
- lemun tsami - cs inji mai kwakwalwa.
- gishiri, barkono, oregano, Basil - dandana
Sauce Pesto:
- sabo ne kore Basil - 100 g
- kirim mai tsami-100 g
- man shanu-120 g
- man zaitun-100 ml
- tafarnuwa - 2 cloves
Da farko kuna buƙatar shirya miya don ta sami lokacin yin shayi. Muna danna tafarnuwa tare da gefen wuka. Muna tsinke ganyen basil daga reshen. Mun sanya komai a cikin kwano na blender, fitar da kwayoyi na pine, a hankali a tsoma su har zuwa daidaito. Grate parmesan akan grater mai kyau, ƙara shi a miya tare da man zaitun, sake bugawa.
Muna dafa fettuccine a cikin ruwan gishiri har sai al dente kuma gabaɗaya cire ruwan daga kwanon. Yayyafa taliya tare da ruwan lemun tsami, ƙara miya pesto, gishiri da kayan ƙanshi, haɗa komai da kyau. Ku bauta wa wannan taliya nan da nan, an kawata shi da halves na tumatir ceri.
Farin kifi, jajayen lu'ulu'u
Farin kifin da aka gasa tare da kayan marmari an halicce shi don haske, abincin dare mai daɗi - likitoci da masana harkar abinci sun faɗi haka. Akwai furotin mai sauƙin narkewa a ciki, akwai ƙarancin kitse, kuma babu carbohydrates ko kaɗan. Abubuwan da ke aiki a cikin irin wannan kifin suna haɓaka metabolism kuma suna da tasirin kwantar da hankali akan tsarin juyayi. Menene kuma kuke buƙata a ƙarshen ranar aiki?
Sinadaran:
- fararen kifin kifi-800 g
- tafarnuwa - 2 cloves
- tumatir ceri ja da rawaya-8-10 inji mai kwakwalwa.
- man zaitun - 3 tbsp.
- dried thyme - 4 sprigs
- lemun tsami - 1 pc.
- gishiri, farin barkono - dandana
Muna narkar da kifin kifin, wanke shi, bushe shi da tawul na takarda kuma yanke shi zuwa kashi. A shafe su da gishiri da barkono, a matse tafarnuwa a saman, a zuba man zaitun a kansu. Sanya fillet ɗin a cikin farantin gurasar da aka shafa, sanya sprigs na thyme a saman. Muna huda tumatir ceri da cokali mai yatsa, yanke lemon zuwa sassa 4, rufe kifi da su.
Rufe murfin tare da tsare, sanya shi a cikin tanda preheated 180 ° C na kimanin minti 20-25, sannan cire murfin kuma dafa na mintuna 10. Don yin ado da farin kifi, zaku iya ba da dankalin da aka gasa ko salatin kayan lambu.
Amfanoni kaɗan ne
A ƙarshe, za mu shirya abincin dare mai daɗi sosai-salatin tare da quinoa da avocado. Dangane da ajiyar sunadarin sunadarai, quinoa tana gaba da duk sanannun hatsi. A lokaci guda, jiki yana sha shi cikin sauƙi kuma a cike. Dangane da abun da ke cikin amino acid, wannan hatsi yana kusa da madara, kuma dangane da ajiyar phosphorus yana iya gasa da kifi. Dadin quinoa yayi kama da shinkafar da ba a sarrafa ta ba, kuma yana da kyau da nama da kayan lambu.
Sinadaran:
- nono kaza-600 g
- quinoa - 400 g
- avocado - 2 inji mai kwakwalwa.
- orange - 1 pc.
- faski - 4-5 sprigs
- man zaitun - 2-3 tbsp. l.
- ruwan lemun tsami - 2 tsp.
- gishiri, barkono baƙi, curry, paprika - dandana
Mun sanya quinoa don dafa a cikin ruwan gishiri har sai ya yi laushi. A wannan lokacin, mun yanke filletin kaza zuwa ƙananan guda, yayyafa da gishiri da kayan yaji, toya har sai launin ruwan zinari a cikin mai. An yanke ɓawon burodin avocado cikin cubes. Cire kwasfa da fararen fina -finai daga lemu, a yanka su cikin manyan yanka.
Haɗa dafaffen quinoa, yanki na kaji, orange da avocado a cikin kwanon salatin. Ƙara faski faski, gishiri da barkono dandana, kakar tare da ruwan 'ya'yan lemun tsami, gauraya sosai. Irin wannan salatin mai daɗi ya fi dacewa a yi ɗumi.
Muna fatan cewa yanzu zai fi muku sauƙi yanke shawarar abin da za ku dafa don abincin dare. Nemo ƙarin girke -girke tare da hotuna akan wannan batun akan gidan yanar gizon mu. Anan mun tattara ra'ayoyi masu ban sha'awa da yawa daga masu karatun mu akan yadda ake ciyar da dangi duka mai daɗi, gamsarwa da sauri. Kuma menene yawanci kuke dafa abincin dare? Kuna da wasu girke -girke da kuka fi so da kuke yawan zuwa? Raba dabarun dafa abinci da jita -jita da aka tabbatar a cikin maganganun.