Burek mai cikakken gari tare da ƙananan mai: girke-girke na gida

Yanke burek na burek na iya ɗaukar kitsen 30 g ko fiye, kuma mafi yawan wannan yana zuwa ne daga man fetur da aka shafa tsakanin takardar kek maimakon daga naman kanta. Tambayar da ke da amfani ita ce ko za ka iya yanke wannan kuma har yanzu ka sami wani ɗanɗano mai ɗanɗano wanda yake da ɗanɗano kamar burek. Za ka iya yin amfani da garin alkama, da naman alade da kuma man shafawa da aka yi da ruwa.

Lokacin shiryawa da kuma abinci

Shirya minti 40, da minti 30 domin kullu ya huta. Ana yin burodi na minti 35. Kimanin awa ɗaya da minti 45 a duka, wanda kusan minti 40 ne na hannu. Yana sa 6 da aka yi amfani da shiKa yi tunani .

Abubuwan da ke ciki

• 250 g na gari mai yalwaci
• 150 g na farin gari mai tsabta
• 240 ml na ruwan dumi don kullu
• 8 g gishiri don kullu
• 10 ml na man sunflower don kullu
• 5 ml na cider vinegar
• 500 g naman sa mai naman sa, mai kitse 10% ko mafi ƙanƙanta
• 200 g albasa, yankakken yankakken
• 10 ml man zaitun don soya
• 100 ml na ruwa don cikawa
• 6 g gishiri, 2 g barkono baƙar fata, 3 g barkono mai dadi
• don gogewa: 20 ml man fetur da aka gauraya da ruwa 80 ml

Hanyar da ake amfani da ita

1. Hada gari da gishiri a cikin kwano, sa'annan ku zuba cikin ruwan dumi, 10 ml na man fetur da vinegar. Mix har sai ya zo tare a cikin wani ball.
2. Ka yi ta roƙo na minti 8 zuwa 10 har sai kullu ya zama santsi kuma mai ɗorewa. Ganyen gari yana shan ruwa sosai, don haka idan ya yi tauri sai ka ƙara ruwa na 10 ml20 ml.
3. Raba kullu zuwa kwallaye huɗu, shafa kowane tare da 'yan saukad da man fetur, rufe shi da fim mai ɗaurewa kuma ku huta na minti 30 a zafin jiki na ɗaki. Wannan hutawa tana da muhimmanci fiye da farin kullu, domin bran yana ratsa hanyar sadarwa ta gluten.
4. Ka sanya albasa a cikin 10 ml na man zaitun a kan zafi mai zafi na minti 5. Ka kara da naman alade, ka karya shi da cokali mai yatsa ka toya na minti 8 har sai ya yi launin ruwan kasa.
5. Sa'an nan kuma ƙara gishiri, barkono da paprika, ƙara 100 ml na ruwa kuma ku dafa don minti 5 don cikawa ya kasance mai laushi. Ka bar ta ta yi sanyi kafin ka miƙa kullu, ko kuma zai tsage kai tsaye.
6. Za a dumama tanda zuwa 200 °C. Ka shimfiɗa kowane ƙwallo a kan tawul ɗin shayi a cikin takardar da ta fi taƙaitaccen da za ka iya sarrafawa, kusan 40 × 50 cm. Yi aiki daga tsakiya tare da hannayenka kuma ka dauki lokacinka, kamar yadda kullu mai yalwaci ya fashe da sauƙi.
7. Ka shafa man fetur da ruwa a kan takardar. Ka shimfiɗa abin da aka cika a layi a gefen gefen, ka bar iyakar 3 cm, kuma ka yi amfani da tawul ɗin ka mirgine shi.
8. Yi amfani da takarda a cikin kwalin 30 cm ko kuma sanya su a cikin kwandon burodi. A zuba sauran ruwan da aka yi da shi a saman kuma a gasa na minti 35, har sai ya zama zinariya kuma ya yi ƙarfi. Rufe shi da tawul mai tsabta na minti 10, sannan a yanka shi zuwa guda 6.

Abincin da ake ci a kowace rana

• Abin da ke cikin calorie: game da 440 kcal
• Ƙarfin furotin: 25 g da yawa
• Carbohydrates: 46 g (kimanin 5 g daga cikinsu fiber ne)
• Abin da ke cikin kitse: 16 g

Wadannan su ne wani ƙididdigar kowace rabo, wanda aka lissafa daga adadin da aka lissafa a sama kuma aka raba ta shida. Suna canzawa tare da abun cikin kitsen naman da kake da shi da kuma yawan kayan shafawa da kake samu ta hanyar spooning shi maimakon fesawa yana ƙara 3 zuwa 5 g na kitse a kowace hidima.

Canje-canje da musayar

Don samun mafi m, musanya naman sa da 500 g na kaza mince: kitse ya sauka zuwa kimanin 12 g a kowace rabo kuma furotin ya kasance a inda yake. Haka ma-mai naman-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai gyro na kaza mai yalwa da miya mai gidaKa yi tunani .

Don siffar cuku, sauke nama kuma hada 400 g na cuku mai ƙananan cuku tare da 100 g na yogurt na Girka da kwai daya. Don cika kayan lambu, yi amfani da 300 g na dafaffen ruwan 'ya'yan itace tare da albasa da barkono, yaji kamar haka naman alade mai laushiKa yi tunani .

Za ka iya yin 100% na gari, amma kullu ya zama mai tauri kuma yana tsayayya da shimfiɗa, don haka sa ran karin kayan zaki. Shirye-shiryen filastik yana rage aikin zuwa minti 20 idan za ka iya samun cikakkiyar hatsi. Burek rike na kwana uku a cikin firiji da kuma ramuka neatly cikin wani shirya abinci na kwana biyar; sake dumama shi na tsawon minti 8 a 180 °C maimakon a cikin murhun microwave, wanda zai sa ya zama mai laushi.

Lokacin da za ka je wurin likita

Saurin hawan fiber daga gari mai yalwa yana haifar da kumburi a wasu mutane a cikin 'yan kwanaki na farko. Idan kana ciwon ciki na dindindin, zazzaɓi da ba ya warwarewa, jini a cikin ƙwanƙolinku, ko kuma asarar nauyi da ba a bayyana ba, wannan ba magani ba ne da za ka je wurin likita. Idan kana da cutar celiac ko kuma kana da matsalar gluten, wannan ba zai yiwu ba.

A takaice dai

Cikakken garin alkama, naman alade mai kitse 10% ko ƙasa da haka, da mai mai ruwa da ruwa ya rage burek zuwa kimanin adadin kuzari 440 da 16 g na mai a kowace hidima, tare da 25 g na furotin. Ba abinci ne na rage cin abinci ba, amma wani abu ne da za ka iya ci a rana ba tare da yin lissafi a zuciyarka ba. Idan kana so wani abu haske tare da shi, a kayan lambu da naman kaza yana aiki da kyau.