Ta yaya kuke da yara ku fara ranarku? Breakfast, tabbata, amma wane irin?
Wannan yana daya daga cikin girke-girke da yawa wanda shine tsalle mai tsallewa ga duk abin da yake motsa ka, wani abincin karan-ka-ka-ka-ka-cin abincin. Muna son waɗannan nau'o'in girke-girke na al'ada a cikin iyalina - kowa yana samun nasu fasali na tasa, wani lokaci ana yi wahayi zuwa gare ta ta wani zabi ("jira, ina so salsa a kan kaina!"), Wani lokaci wani abu ne mai raɗaɗi ( "Menene ba daidai ba tare da jin dadi a cikin tambaya?").
Farawa tare da ƙwaiƙƙun ƙura lokacin da kake tunani game da cikawa - to, sararin samaniya yana iyaka dangane da abin da zaka iya ƙara - bit cuku (karin gina jiki!), Kowane kayan lambu, watakila ganye ko kayan yaji, watakila wasu naman alade ko tsiran alade ( gwada wasu daga cikin turkey dinan ko kaza iri). Leftovers a firiji? Oh, ni, ƙara waɗannan hakkoki a - wasu furen sauttu ko wasu ganye, wasu wake dafa, ko naman alade ko shredded ja naman alade. Duk abin zai iya samun hanyar zuwa karin kumallo quesadilla. Wadannan kuma suna da sauƙi don haɗuwa tare a mako ɗaya, kuma suna da farin ciki don karshen mako.
Da yake magana game da gina jiki, samun matakan da safe yana da mahimmanci ga yara da manya. Samun furotin mai yalwa zai taimaka maka duka jin tsayayyar tsawon lokaci, wanda zai taimake ka ka fi dacewa a makaranta da kuma aiki - waɗannan wasu dalilai masu muhimmanci ne. Ɗaya daga cikin hanyoyin da ya fi dacewa da kuma yara mafi kyau don ƙaddamar da ƙwayar abincin abincin abincin karin kumallo da kuka yanke shawara shi ne don ƙara gilashin madara mai kyau, gilashi 8 na gurasa yana da nau'i takwas na ingancin haɓakar mai kyau, da kuma kayan abinci mai muhimmanci 9.
Kuma akwai nau'o'in tortillas da yawa a yau (tumatir, alayyafo, hatsi) - hanya mai kyau don samar da ƙarin iri-iri a cikin wannan girke-girke, ba don ambaton launin launi na launi ba.
Wadannan ba shakka suna da alaƙa da yawa a teburin kumallo ba, amma zaka iya kunsa wadannan yayin da kake dumi cikin takarda aluminum ko takarda takarda ka ci su a kan gudu. (Amma gulp down that milk first!). Danna nan don ƙarin girke-girke.
Abin da Kayi Bukatar
- 6 teaspoons unsalted man shanu
- gishiri don dandana (kosher ko m)
- black barkono dandana
- 8 qwai masu yawa
- 4 tortillas (8-inch; kowane dandano / nau'in)
- 1/2 kofin cuku (shredded; kowane irin)
- Hanya: dadi avocados ko guacamole, tumatir da tumatir, salsa, sliced zaituni, naman alade mai turkey ko turkey ko tsiran alade, baƙi ko koda, tsafe da kuma rinsed, yaji albasa, raw ko sautéed, barkono mai launin kararrawa, yankakken yankakken, barkono mai launin kararrawa, raw ko sauté
Yadda za a yi shi
- A cikin kwano mai kwakwalwa, ta doke qwai da gishiri da barkono.
- Narke 2 teaspoons na man shanu a matsakaici skillet kan matsakaici-high zafi.
- Zuba a cikin qwai, sa'annan ya lalata su, yana motsawa lokaci-lokaci sai dai bari kasan ya sanya wani abu a tsakanin raga.
- Tsayawa kawai kawai kafin a yi su da abin da kuke so, kamar yadda za su ci gaba da dafa cikin tambadilla, kuma su sa su a cikin farantin.
- Cire fitar da skillet, sa'an nan kuma zafin rana a kan matsanancin zafi.
- Narke 1 teaspoon na man shanu a cikin skillet, sa'an nan kuma sanya daya daga cikin gari tortillas a cikin skillet.
- Sanya 1/4 na qwai-gizan ɓangaren da rabi na tortilla, kuma yayyafa 2 tablespoons na shredded ko crumbled cuku a kan qwai.
- Kuna iya kira shi a rana sannan ka ninka rabin rabin tortilla a kan cika, ko yayyafa akan kowane daga cikin wadannan dabarar da aka ba da shawarar: diced avocados, guacamole, tumatir da tumatir, salsa, sliced 'ya'yan zaituni, naman alade, tsiran alade, wake baki, , barkattun barkono, da alayyafo, da sauransu.
- Yi amfani da spatula don ninka rabin rabin tortilla a kan cika, sannan ka dafa don 1 zuwa 2 mintuna, har sai qarfin tambadilla shine launin ruwan kasa.
- Yi amfani da spatula don juya tambadilla a kan kuma dafa don wani karin minti 1 zuwa 2, har sai sauran gefen shine launin ruwan kasa.
- Sanya daga kwanon rufi a kan farantin, a yanka zuwa kashi uku. Yi maimaita tare da sauran, man shanu, tortillas, qwai da kayan da ake bukata, kuma ku bauta wa kowannensu da zafi tare da gilashin madara mai sanyi.
Wannan labarin yana cikin wani haɗin gwiwa tare da Ramin Jaridar National Milk Life, kuma ina farin cikin raba wannan girke-girke tare da kai!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1445 |
| Total Fat | 49 g |
| Fat Fat | 21 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 257 MG |
| Sodium | 3,250 MG |
| Carbohydrates | 202 g |
| Fiber na abinci | 14 g |
| Protein | 45 g |