Burgers na naman sa da aka yi a gida: girke-girke mai ƙarancin mai don hudu

A al'ada burger na mai yanka burger yana da kashi 20 zuwa 25 cikin dari na kitse, wanda ya sanya 150 g patty kusa da adadin kuzari 400 kafin bun ya kusanci shi. Canja zuwa naman sa mai ƙiba da kashi 8 cikin ɗari na kitse da kuma irin wannan ƙasa mai ƙarancin ƙasa kusa da calories 305 tare da 35 g na furotin. Abin da ke biyo baya shine girke-girke na hudu tare da nauyin da zafin jiki na ciki da nama ya kamata ya kai.

Lokacin shiryawa da kuma abinci

Shirya: Bayan minti 15. Yadda ake dafa abinci: Minti goma. Ƙara minti 20 na sanyaya a cikin firiji zaɓi, amma yana dakatar da patties karya a cikin kwanon rufi. Yana yin 4 servings; daya sabis ne daya patty sanya daga 150 g na raw cakuda.

Abubuwan da ke ciki

• 600 g naman sa mai naman sa, kusan 8% mai
• 100 g albasa (wani matsakaici), mai kyau grated
• 6 g tafarnuwa (2 cloves), yanka a cikin ƙananan ƙananan
• 40 g na oat mai yalwatawa, mai yalwatawa
• 1 kwai (kimanin 55 g)
• 15 g na mustard (wani teaspoon)
• 5 g gishiri
• 3 g na ƙanshi ko barkono mai dadi
• 1 g na barkono mai launin fata
• 5 ml man fetur don kwanon rufi

Idan kunshin bai nuna kashi mai yawa ba, ku nemi naman gwari daga saman ko kafada wanda yawanci ya faɗi tsakanin kashi 7 zuwa 12 cikin ɗari. Gasa da naman alade da aka gauraya sun fi yawa kuma lambobin da ke ƙasa ba su da gaskiya.

Hanyar da ake amfani da ita

1. Ka yanka albasa ka yanka tafarnuwa. Idan kana da lokaci, ka sanyaya su a cikin rabin teaspoon na man fetur na tsawon minti 3 zuwa 4 kuma ka bar su su yi sanyi albasa mai tsami tana fitar da ruwa a cikin cakuda yayin da ta dafa.
2. Ka yi amfani da yisti don yin gari mai yalwa. Suna haɗa cakuda a maimakon gurasa kuma suna da ɗanɗano.
3. A cikin babban kwano, hada da naman alade, albasa, tafarnuwa, gari na hatsi, kwai, mustard, gishiri, paprika da barkono.
4. A haɗa da hannu na tsawon dakika 30 zuwa 45 kuma ba fiye da haka ba. Yin aiki da yawa a cikin mince yana samar da sunadarai kuma patty ya zama roba.
5. Raba cikin kashi huɗu daidai da kusan 190 g kowane kuma siffar patties game da 12 cm fadin da 1.5 cm m. Latsa wani dimple a tsakiyar kowane tare da babban yatsa don kada su yi dome up.
6. Ku kwantar da shi a kan farantin da aka rufe na minti 20.
7. A dafa wani babban kwanon rufi a kan wuta mai zafi kuma a shafa shi da man fetur 5 ml. Gasa na minti 3 zuwa 4 a gefen farko ba tare da motsa su ba kuma ba tare da dannawa ba tare da spatula wanda shine inda kwasfa ta fito.
8. Juya da kuma dafa don ƙarin minti 3 zuwa 4, zuwa 71 °C a tsakiya. Ka cire su daga zafi ka huta na minti 3 kafin su shiga cikin kullu.

Abincin da ake ci a kowace rana

Hasashen da aka yi amfani da shi a cikin kowane rabo, wanda aka yi aiki daga yawan adadin da aka ambata a sama, don daya patty ba tare da bun ko toppings ba:

• Abin da ke cikin calorie: game da 305 kcal
• Ƙarfin furotin: game da 35 g
• Carbohydrates: game da 10 g
• Abin da ke cikin kitse: game da 15 g

Gurasar 80 g tana ƙara kimanin calories 210 da 40 g na carbs, wani yanki na cuku game da calories 70, cokali mai yawa na mayonnaise game da 90. Idan kana bin sawu, kayan da aka yi amfani da su ne suke sa abincin ya juya, ba naman ba.

Canje-canje da musayar

Don rage kitse har yanzu, yi amfani da 5% mince, amma ƙara cokali mai kauri yogurt saboda wannan nama ya bushe da sauri. Haɗin naman sa 400 g da naman turkey 200 g yana rage kitse zuwa kusan 11 g a kowace hidima tare da furotin iri ɗaya.

Babu kwai: maimakon haka, ka yi amfani da cokali biyu na yogurt mai kauri. Babu oats: cokali biyu na linseed mai laushi, ko 30 g na gurasa gurasa, wanda ke dauke da karin carbs.

Tsarin tanda: cakulan a kan takarda na yin burodi a 200 °C na tsawon minti 15 zuwa 18, ba tare da juyawa ba. Ƙananan aiki da man fetur, amma ka rasa crust wani zafi kwanon rufi ya ba ka.

Don shirya abinci, dafa duk hudu a lokaci daya da kuma ci gaba da su a cikin firiji har zuwa kwana biyu; sanyi patty aiki da kyau a cikin wani abincin abincin kaza tare da kayan lambu a maimakon kaza. Idan kana son wannan kasuwanci wannan tasa, mafi alhẽri furotin-to-calorie rabo wannan ra'ayin gudanar ta hanyar Pizza mai gina jiki a kan tushen yogurt na Girka, da kuma oat da kwai furotin pancakes don karin kumallo.

Tsaron nama da kuma lokacin da za a je wurin likita

Mice ba nama ba ne. Kwayoyin cuta na ƙarshe sun yada ta cikin dukan cakuda, don haka dole ne a dafa burger ta hanyar: 71 ° C a tsakiya, ko kuma a kalla ruwan 'ya'yan itace mai haske kuma ba ruwan hoda a cikin yanke. Ka ajiye cakuda a cikin firiji kuma ka dafa shi a wannan rana.

Sanya sauran abincin da kuma mayar da su cikin firiji cikin sa'o'i biyu. Nemi likita idan ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ci Mata masu ciki, yara ƙanana, tsofaffi da kuma waɗanda ke da rauni ba za su jira na dogon lokaci ba.

A takaice dai

600 g na naman sa mai kashi 8 cikin dari, dan kadan na hatsi da kwai daya suna ba ku cakulan guda hudu da ke da furotin 35 da kuma kimanin calories 305 kowanne. Kada ku haɗu da yawa, ku yi tsakiya, ku dafa minti 3 zuwa 4 a gefe kuma ku huta nama. Duk abin da aka tara a saman bun, cuku, miya shine inda adadin kuzari yake ƙarawa.