Wadannan sandwiches, wanda mutum shida mai suna Molly Thompson ya gabatar da shi, yana da ban sha'awa don yin sa'a da kuma jin daɗin ci. Idan kun kasance a cikin gajeren lokaci saya rigakafi maimakon yin amfani da girke-girke a kasa. Ku bauta wa su tare da tururuwa da masarar ƙura.
Kuma duba waɗannan matakai akan samun iyalin cikin shirye-shirye na mako-mako!
Abin da Kayi Bukatar
- ½ (12-ounce) jakar jakar tabarba ko ƙwanƙarar broccoli, ko kuma daɗa 1½ kofuna na kabeji, karas, da / ko broccoli mai tushe
- 2 tablespoons rage-mai mayonnaise
- 1 tablespoon apple cider vinegar
- ½ tablespoon zuma
- 1/16 teaspoon gishiri
- 1/16 teaspoon barkono barkono
- ¾ kofin gari
- 2 teaspoons Cajun ko Old Bay kakaring
- 1 kwai
- 2 teaspoons man shanu
- 1 tablespoon karin budurwa man zaitun
- 1 launi, kofi, tilapia, ko wasu ƙananan kifaye na kifi, a yanka a cikin guda hudu
- 4 alkama na alkama baki daya
Yadda za a yi shi
- A cikin matsakaici na sayar da tasa, hada da sulu, mayonnaise, vinegar, zuma, gishiri da barkono. Sanya shi ba. (Idan za ta yiwu, yi wannan har zuwa sa'o'i 24 a gaba sannan ka shayar da shi har sai kun kasance a shirye su bauta. Mix shi da kyau kafin yin aiki.)
- A cikin tasa ko tasa, hada gari da Cajun ko Old Bay. A cikin wani kwano mai zurfi, ta doke yarinya.
- A cikin babban nauyin skillet (gwanin ƙarfe mai ƙarfe ya yi aiki da wannan), zafi man shanu da man fetur a kan matsanancin zafi har sai an yi shiru.
- Yayyafa kifi a cikin gari don yin wanka. Ɗauka su a cikin kwai, barin barkewar drip a cikin kwano. Sauke su cikin cikin gari don cakudawa. (Yi masara a yanzu, idan kuna yin amfani da shi.) Kuyi kifaye har sai an yi launin ruwan kasa da kyau, kimanin minti 2-3 a kowace gefe. Cire kifi zuwa farantin.
- Toast da buns. Ku bauta wa kifi a cikin cikin buns kuma ku jingina tare da satar.
Komawa ko Musayar: Yi da kuma shayar da kwalliya, hada gari da Cajun ko Old Bay, kuma ya bugi da kuma shayar da kwai.
Tukwici: Kada ka bari apple cider vinegar ya ɓaci a cikin abincinka! Yana da ban mamaki balla ga salad dressings, marinades, da chutneys, kuma zai iya perk sama sautéed ganye.
Abincin Gishiri mai Gwaninta: Yi wa sandwiches abinci tare da abincin barbecue ko yaduwar gurasar da kake so. Gasa gishiri 1/4 albasa a cikin abincin.
(Nau'in hidima: 1 sandwich)
Calories 350
Calories daga Fat 110
Total Fat 12.0g
Fat Fat 3.1g
Trans Fat 0.1g
Cholesterol 115mg
Sodium 440mg
Potassium 560mg
Total Carbohydrate 34g
Fiber Fiber 4g
Sugars 6g
Protein 27g
Phosphorus 390mg
Aviva Goldfarb shine mashawarcin abincin dare na iyali da kuma kafa da kuma shugaban Kamfanin The Six O'Clock Scramble , mai cin abinci mai cin abinci mai layi na yau da kullum. Sabuwar littafin littafi mai kayatarwa shine Shirin Shirin Dama na Dama shida: Shekarar Safiyar Abinci, Abincin Abinci don Taimaka maka Tsarin da Sarrafa Ciwon sukari .
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 762 |
| Total Fat | 24 g |
| Fat Fat | 6 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 124 MG |
| Sodium | 1,635 MG |
| Carbohydrates | 99 g |
| Fiber na abinci | 8 g |
| Protein | 37 g |