'Yan kwalliyar turkey a cikin tumatir miya: girke-girke tare da furotin 36 g

Turkey mince yana da rahusa fiye da kirjin kaza kuma yana da ruwan 'ya'yan itace fiye da yadda yawancin mutane suke tsammani idan ya gama dafa shi a cikin miya. Wannan sigar tana yin abinci guda huɗu a kusan gram 36 na furotin da ƙasa da adadin kuzari 400, ba tare da yin burodi ba kuma ba rabin lita na mai ba. Sauce din yana cikin kwanon da aka yi wa meatballs browning a ciki, don haka akwai abu daya da za a wanke.

Lokacin shiryawa da kuma abinci

Shirya minti 20, dafa minti 30, kimanin minti 50 gaba daya. Abincin yana da rabo 4, wanda ke aiki a kusan 4 meatballs kowanne idan ka siffanta su a 40 g kowanne.

Abubuwan da ke ciki

• 600 g na turkey mince (haɗin cinya da ƙirji, kimanin 57%7% mai mai)
• 1 kwai (kimanin 55 g)
• 40 g bushewa gurasar gurasa
• 60 g albasa, yanka da kyau
• 2 tafarnuwa tafarnuwa (kimanin 6 g)
• 700 g na tumatir na plum ko passata da aka yi amfani da su
• 15 g tumatir mai tsami
• 20 ml na man zaitun
• 100 ml na ruwa
• 1 tsp na bushe oregano (kimanin 1 g)
• 10 g sabo faski
• gishiri da barkono mai launin fata don dandanawa

Hanyar da ake amfani da ita

1. Yanke albasa kuma ajiye rabin don miya. A cikin kwano, hada turkey mince, kwai, burodi crumbs, rabin albasa, daya crushed tafarnuwa clove, gishiri da barkono.
2. Mix don 30 zuwa 60 seconds kuma ba fiye da haka ba. Yin aiki da yawa a kan nama yana ba ka nama mai nama. A sanyaya cakuda na minti 10 don gurasar gurasa ta sha danshi.
3. Ku yi birgima cikin kwalliyar 40 g, wanda ke ba da 16 ko 17 daga cikinsu. Ka yi amfani da ruwa don kada cakuda ya manne.
4. Warming 10 ml na man fetur a cikin wani babban kwanon rufi a kan matsakaici-high zafi da kuma brown da meatballs for 455 minti, juya su. Suna bukatar launi ne kawai a wannan lokaci, ba don a dafa su ba. Ka ɗaga su a kan farantin.
5. Ƙara sauran man fetur na 10 ml zuwa wannan kwanon rufi tare da sauran albasa da tafarnuwa na biyu, kuma taushi na minti 3. Ka ƙara tumatir da aka dafa kuma ka dafa shi na tsawon dakika 30 don cire gefen raw.
6. A zuba tumatir, ruwa da oregano, a daɗa gishiri kuma a tafasa na minti 10 har sai miya ta yi kauri. Kashe dukan tumatir plum tare da cokali na katako.
7. Ku mayar da naman alade a cikin kwanon rufi, rufe kuma ku dafa don ƙarin minti 121515, juya su lokaci-lokaci. Cibiyar tana buƙatar isa 74 °C: Yanke daya bude kuma ya kamata ba nuna ruwan hoda, tare da m juices.
8. Cire kwanon daga wuta, yayyafa a kan faski kuma huta na minti 5 kafin yin hidima.

Abincin da ake ci a kowace rana

• Abin da ke cikin calorie: game da 370 kcal
• Ƙarfin furotin: 36 g
• Carbohydrates: 17 g
• Abin da ke cikin kitse: 15 g

Ƙididdiga ta kowane rabo, wanda aka lissafa daga adadin da aka lissafa a sama kuma aka raba ta huɗu. Adadin ainihin ya bambanta da yawan kitsen naman da aka yanka da kuma yadda aka rage miya, don haka a rage kashi goma cikin ɗari ko dai hanya.

Canje-canje da musayar

Don samfurin mai laushi, yi amfani da turkey nono maimakon yankewa. Wannan ya kawo kashi zuwa kusan 320 kcal da 10 g na mai, amma cakuda ya bushe, don haka aiki da tablespoons biyu na miya a cikin nama kafin siffar. Haka kuma ya shafi burger naman sa da aka yi a gida tare da ƙananan kitse: da kuma Da zarar naman ya yi laushi, sai ya bukaci danshi daga wani wuri.

Ba tare da alkama ba: musanya gurasar gurasa don 40 g na oats da aka yi a cikin mai haɗawa. Macros ba sa iya motsawa.

A matsayin gefen, 60 g na busassun kayan masarufi na gari ga kowane mutum yana ƙara kimanin 210 kcal, 44 g na carbohydrate da 8 g na furotin. Idan kana son ka ci abinci mai yawa, ka duba: taliya tare da namomin kaza da 60 g na furotin a kowace raboKa yi tunani . Sauran ragowar suna kunsawa a rana mai zuwa, a cikin layi ɗaya kamar wannan kaza tortilla tare da yogurt miyaKa yi tunani .

Don ɗanɗano mai sauƙi, ƙara rabin teaspoon na chile flakes zuwa miya. Don zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin.

Lokacin da za ka je wurin likita

Tsiran kaza da aka yanka yana lalacewa da sauri fiye da dukan naman da aka yanka domin yana da wuri mai yawa da ƙwayoyin cuta za su zauna. Ka dafa naman alade kuma kada ka bar su a zafin jiki na sama da awa biyu.

Idan bayan cin abinci ka soma zazzabi, jini a cikin ƙazanta, yin amai da ke ci gaba bayan awa 48, ko kuma ka soma rashin ruwa, ka je wurin likita. Mata masu ciki, yara ƙanana da tsofaffi ya kamata su guji kaji da ba a dafa shi sosai ba.

A takaice dai

600 g na turkey mince, mai sauƙin tumatir da minti 50 suna ba ku abinci huɗu da ke da kimanin 36 g na furotin da 370 kcal. Kada ku yi aiki da cakuda, ku yi launin ruwan kasa kafin su shiga cikin miya, kuma ku duba tsakiyar ya gama. Abincin yana kwana biyu a cikin firiji kuma yana da kyau a rana ta biyu.