Gishiri da aka haye da ƙananan ruwa

Abincin dan kadan na zuma mustard miya yana faɗakar da abincin ciwon daji na ƙananan ruwa.

Abin da Kayi Bukatar

• 1 1/2 fam / 680 g
• 'yan matan ruwa, kamar 1 - 1 1/2 inci m
• 1/4 kofin / 60 ml farin dafa ruwan inabi
• 2 tablespoons / 30 ml
• Dijon mustard
• 2 tablespoons / 30 m karin budurwa man zaitun
• 2 tablespoons / 30 mL zuma
• ruwan 'ya'yan itace 1/2 lemun tsami
• 1/2 teaspoon / 2.5 m Worcestershire miya
• 1/2 teaspoon / 2.5 m gishiri a teku

Yadda za a yi shi

1. Hada dukkanin sinadirai, sai dai kifi, a cikin babban kwano. Ƙara bashin ruwa, tabbatar da gashi sosai.
2. Gwaran da zafin rana don zafi mai zafi.
3. Cire kifi daga marinade.
4. Sanya kifin a ginin. Ciyar da marinade a saman kifi kuma dafa don minti 5-7.
5. Juya kifaye kuma amfani da marinade kuma ku dafa tsawon minti 5-7, ko har sai kifin kifi sau da yawa tare da cokali mai yatsa.
6. Lokacin da aka yi, cire daga zafi kuma ku bauta.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	276
Total Fat	10 g
Fat Fat	2 g
Fat maras nauyi	6 g
Cholesterol	70 MG
Sodium	502 MG
Carbohydrates	10 g
Fiber na abinci	1 g
Protein	32 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.)