Kayan miya tare da yogurt na Girkanci: girke-girke mai ban sha'awa ga hudu

Kayan kabewa ba su da tsada kuma suna ci har tsawon makonni, duk da haka yawancin miya na kabewa suna kawo tukunyar kirim mai tsami da kuma kusan 5 g na furotin a kwano. Yogurt na Girka yana yin aiki iri ɗaya kauri da ɗan ɗanɗano kuma yana kawo furotin tare da shi. Dokar ita ce ba za ta taɓa shiga cikin ruwa mai tafasa ba, ko kuma ta rabu cikin hatsi.

Lokacin shiryawa da kuma abinci

Shirya: Bayan minti 15. Yadda ake dafa abinci: Sa'a talatin. Ƙarin: Minti 45 ne kawai. Abincin yana sa 4 da aka yi amfani da su na kusan 400 ml kowane.

Miyar tana kwana uku a cikin firiji kuma tana daskarewa sosai, amma idan ka bar yogurt ɗin a waje ka motsa shi a cikin kwano. Wannan ya sa shi mai sauki dan takarar ga dafa abinci a cikin 'yan kwanaki a gaba: da kuma Ka yi tushe a ranar Lahadi, ka kara yogurt a ranar da ka ci shi.

Abubuwan da ke ciki

Ana auna kabewa da aka shirya an cire fata da tsaba. Cikakken kwasfa mai nauyin kilo 1.6 yana ba ku kusan 1,000 g na nama mai amfani.

• 1,000 g kabewa ko butternut squash, a yanka a cikin cubes na 2 3 cm
• 200 g dankali, an kwasfa shi
• 150 g na karas
• 120 g albasa (babba daya)
• 10 g tafarnuwa (2 ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ
• 20 ml na man zaitun (kimanin 1.5 teaspoon)
• 900 ml na kayan lambu ko naman kaza, mafi kyau low gishiri
• 300 g na yogurt na Girka, 2% mai
• 30 g tsaba na kabewa
• 1 tsp na ginger mai ƙasa (ko 10 g sabo, grated)
• wani ɗan ƙwayar nutmeg, da gishiri da kuma barkono baƙar fata

Hanyar da ake amfani da ita

1. Yanke kabewa a rabi, cire tsaba, cire shi kuma yanke shi cikin cubes 23 cm. Yanke dankalin turawa da karas zuwa daidai girman don komai ya yi laushi a daidai wannan gudun.
2. Za a dumama man zaitun a cikin kwanon rufi mai fadi a kan zafi mai zafi kuma ya yi gumi da albasa mai kyau na tsawon minti 4 5 har sai ta yi laushi da haske. Kada ka bari ya yi launi.
3. Ƙara tafarnuwa da ginger kuma motsawa na 304040 seconds, kawai har sai sun yi kamshi.
4. Saka a cikin kabewa, karas da dankali, motsawa, kuma bari kayan lambu su zauna a kan tushe na kwanon rufi na minti 2. Wannan ɗan launi ba ya biyan kuɗi kuma yana ba da zurfin miya.
5. Zuba a cikin kayan abinci don kayan lambu kawai kawai an rufe su, sanya murfin kuma tafasa a hankali na minti 202525, har sai cokali mai yatsa ya zame ta cikin wani cube na kabewa ba tare da juriya ba.
6. Haɗa tare da mai haɗawa da sanda a cikin kwanon rufi na minti 1 2 har sai ya zama cikakke. Idan ya ji sosai, ya sassauta shi da 50100100 ml na ruwan zafi.
7. Cire kwanon daga wuta kuma bari ya tsaya na minti 4.5. Sa'an nan kuma ku ɗanɗana yogurt: saka 300 g a cikin kwano, motsa a 23 tablespoons na miya mai zafi, kuma mayar da wannan cakuda zuwa kwanon rufi yayin motsawa. Yogurt ɗin yana zama mai santsi ta wannan hanyar.
8. Sa'a da gishiri, barkono da tafarnuwa. Gasa tsaba a cikin busassun kwanon rufi na minti 2 kuma yayyafa su a kan kwano kafin a yi hidima.

Abincin da ake ci a kowace rana

Wadannan adadi ne mai girma. ƙididdigar kowace rabo (ɗaya daga cikin huɗu na girke-girke), wanda aka yi daga adadin da aka lissafa a sama. Gaskiya na gaske yana canzawa da nau'in kwasfa, yawan kitse na yogurt da kuma yadda gishirin ku yake.

• Abin da ke cikin calorie: kusan 330 kcal
• Ƙarfin furotin: kimanin 14 g
• Carbohydrate: kusan 44 g
• Abin da ke cikin kitse: kimanin 11 g

Kimanin gram 7 na wannan furotin daga yogurt ne, sauran daga tsaba da kuma kayan lambu da kansu. Abin girmamawa ne ga miya, amma 330 kcal da 14 g na furotin shine farawa maimakon abincin horo a kansa.

Canje-canje da musayar

Ƙarin furotin. Ƙara 400 g na kaza a mataki na 5, cire nama kafin haɗuwa kuma mayar da shi zuwa miya mai laushi. Wannan yana daukan wani rabo zuwa kimanin 25 g na gina jiki wannan dabara amfani a cikin wannan naman kaza da kayan lambuKa yi tunani . A madadin haka, motsa 200 g na dafa abinci ruwan 'ya'yan itace a cikin bayan hadawa, kamar yadda a cikin naman alade mai laushiKa yi tunani .

Ba tare da lactose ba. Yogurt na Girka ba tare da lactose ba yana nuna hali iri ɗaya kuma yana da bayanin furotin iri ɗaya. Yogurt na soya ma yana aiki; yogurt na kwakwa yana da mai yawa kuma yana da dadi sosai, saboda haka yana canza dandano.

Ka rage yawan carbs. Ka sauke dankalin turawa ka yanka shi zuwa 750 ml. Wani rabo ya fadi zuwa kimanin 36 g na carbohydrate kuma miya ta kasance mai kauri, saboda squash ya ɗaure ruwa mai yawa a kanta.

Yanayin ya bambanta. Kocin teaspoon na curry mai laushi ko rabin teaspoon na paprika mai shan taba a mataki na 3 ya canza dukkan halayen. Kayan kabewa yana kula da zafi, mai dadi da hayaki daidai.

Abin da za a yi amfani da shi. Yanke gurasar gari mai yalwa yana ƙara kimanin 80 kcal da 3 g na furotin. Idan kana son abincin ya tsaya shi kadai, hada miya da wani abu mai kyau. chickpea da salatin fetaKa yi tunani .

A takaice dai

Kayan kabewa, dankalin turawa da karas suna ba da laushi, abincin yana ba da zurfin, kuma yogurt na Girka yana maye gurbin cream yayin da ya kara furotin maimakon mai kawai. Minti arba'in da biyar, matakai uku da suka cancanci tunawa: gumi, tafasa, hada sannan yogurt na karshe, kashe wuta.

Kuskuren da zai lalata sakamakon shi ne ƙara yogurt a cikin miya wanda har yanzu yana tafasa. Da farko, minti biyar na haƙuri da cokali biyu na miya mai zafi da aka tsoma cikin yogurt ya warware shi har abada.