Abincin girke-girke na Tasty South Beach Diet Turkey Meatloaf

Wannan zai iya zama abincin girke-girke, amma babu wani sutura a kan dandano.

Abincin ganyayyaki na Kudancin Kudancin kasa mai cin nama yana samun babban nau'i na dandano daga tumatir manna, jan giya, tafarnuwa, Basil, oregano da zucchini kuma yana da mai launi mai launi na oatmeal. Dukan iyalin za su ji daɗin wannan abincin da mai ban sha'awa tare da wadanda suka mutu.

Tun da wannan girke-girke yana da abincin abinci mai cin abinci, ainihin abincin gaskiya shine ɓangare na jan hankali. Ta yin hidima, wannan nama mai turkey yana da calories 188; 12 grams na gina jiki; 12 grams na carbohydrate; 10 grams na mai, ciki har da 3 grams na m maika da kuma 39 milligrams na cholesterol; 2 grams na fiber; da kuma nau'in sodium 244.

Wannan girke-girke daga littafin "The Beach Beach Diet" daga Dokta Arthur S. Agatston.

Abin da Kayi Bukatar

• 1 (6-oza) zai iya gisar da tumatir gishiri
• 1/2 kofin bushe giya giya
• 1/2 kofin ruwa
• 1 tafarnuwa tafarnuwa, minced
• 1/2 teaspoon Basil ganye
• 1/4 teaspoon dried oregano
• 1/4 teaspoon gishiri
• 1 launi ƙasa turkey nono
• 1 kofin oatmeal
• 1/4 kofin kwai kwai
• 1/2 kofin shredded zucchini

Yadda za a yi shi

1. Preheat da tanda zuwa 350.
2. Hada tumatir manna, jan giya, ruwa, tafarnuwa , Basil , oregano da gishiri a cikin karamin saucepan.
3. Ku kawo cakuda zuwa tafasa kuma rage zafi zuwa low.
4. Simmer, gano, don mintina 15 da ajiye.
5. Hada turkey, oatmeal, kwai da maye, zucchini da 1/2 kopin tumatir cakuda cikin babban kwano da kuma Mix da kyau.
6. Sanya wannan cakuda a cikin wani nau'i mai tsabta 8- ta 4-inch burodi da kuma siffar a cikin irin nama.

1. Gasa ga minti 45 sa'an nan kuma zubar da kowane motsi.
2. Zuba 1/2 kofuna na sauran tumatir tumatir a saman gurasar da gasa tsawon minti 15.
3. Cire zuwa platter da kuma kwantar da minti 10 kafin slicing.
4. Ku bauta wa sauran tumatir tumatir a gefe.

Ba da shawara

Tun da akalla mutum daya a cikin iyali yana sha'awar wannan abincin saboda kyakkyawar dabi'un abinci mai gina jiki, bangarori suna buƙatar tunatar da wannan damuwa.

Ganyayyun koren wake, broccoli ko masara tare da ƙananan man shanu, dacewa masu dacewa ga kowane kayan lambu, da gishiri da barkono suna yin raɗaɗin kiwon lafiya. Mai yiwuwa zai iya samun abubuwa biyu a kan farantin - abincin nama na turkey tare da furen oatmeal da kuri'a da yawa.

Ga kowa da kowa, eh, daidaitaka yana buƙatar ƙwayoyi. Rice pilaf ko mafi sauƙi version - shinkafa shinkafa da tafarnuwa da sauteed koren albasarta - suna da kyau kammala domin nama turkey. Ko haɗin launin ruwan kasa, ja, fari da shinkafa na shinkafa yana ƙara dandano mai ban sha'awa da rubutu don cin abinci. Ƙara wasu gurasa marar yisti - watakila mai ba da rai zai iya samun yanki daya kawai - kuma kana da cike da abincin dare.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	141
Total Fat	3 g
Fat Fat	1 g
Fat maras nauyi	1 g
Cholesterol	36 MG
Sodium	402 MG
Carbohydrates	15 g
Fiber na abinci	2 g
Protein	13 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)