Idan kuna neman sauƙin abincin mai sauƙi, maras kyau, mai cin abinci maras amfani, ba za ku iya kuskure ba tare da wannan lemun tsami da lemon tafarnuwa da kayan lambu. Yana da babban abincin mako guda amma kada ku ƙidaya shi don yin nishadi, domin lallai ya sami kullun don kamfanoninku masu nuna bambanci.
Cod abu ne mai gishiri mai mahimmanci, wanda ke nufin mafi yawan yara suna son shi, kuma nau'i-nau'i suna da kyau kuma suna daukan dadin dandalin sinadaran da kuke ƙarawa.
A nan, ana amfani dashi mai sauki. Ana kwantar da ruwan 'ya'yan lemun tsami, tafarnuwa, da man zaitun tare da man shanu, wasu fassaran yankakken yankakken, da kuma nau'in fashi maras nama, duk abin da ake buƙata don yin kullun lafiya a cikin minti 20.
Abin da Kayi Bukatar
- 4 (6-ounce) ƙananan cod (boneless, skinless)
- Gishiri da ruwa da barkono baƙi (dandana)
- 1 1/2 teaspoons man shanu
- 1 tablespoon man zaitun
- 2 cloves tafarnuwa (crushed)
- 2 teaspoons lemun tsami ruwan 'ya'yan itace
- 2 tablespoons lebur-leaf faski (yankakken)
Yadda za a yi shi
- Heat tanda zuwa 400 F.
- Rubutattun takalma tare da tawul na takarda da kuma sanya a cikin gasa mai gauraya mai yawa don riƙe kifaye a cikin takarda daya. Ƙaƙƙasaccen gashi ƙasa na tasa tare da dafaɗa dafa.
- Yanki kifaye da ƙananan gishiri da ruwa na barkono barkono.
- Sanya man shanu da man zaitun a cikin karamin skillet. Heat a kan matsakaici-low. Ƙara tafarnuwa da sauté don minti daya. Ƙara ruwan 'ya'yan lemun tsami da faski, sannan cire daga zafi.
- Drizzle tafarnuwa cakuda a saman kifaye. Gasa na tsawon minti 12 zuwa 14 ko har sai kifin kifi sau da yawa tare da cokali mai yatsa.
- Idan ana so, ku bauta wa gasasshen kwanon rufi a gefe.
Abin da za a yi tare da Lemon Cod
Salatin naman alade tare da kayan aikin inabi ko kayan shafa mai kyau zai zama babban abin haɗari, kamar yadda za a iya amfani da shi a cikin kaya ko ruwan inabi da man fetur.
Carbs suna da kyau sosai a matsayin gefen tasa muddin suna da hatsari irin su shinkafar launin ruwan kasa, quinoa, gero, ko sha'ir, da dankali an yi masa gasa kuma sunyi aiki kamar yadda ake ciki ko tare da man shanu.
Dalilin da ya sa Cod yana da kyau a zabi ga wani ƙananan fat, mai tausayi-jin dadi
Cod ne mai gina jiki mai gina jiki mai cike da amincin Omega-3 da kuma bitamin B-12. A gefen ƙasa, wasu ƙwayoyin za su iya ƙunsar adadi mai yawa na mercury, wanda a cikin ƙananan kuɗi bai zama marar lahani ba ga mafi yawan amma zai iya cutar da mata masu ciki da kuma mutanen da ke cikin tsarin rigakafi. Bisa ga Cibiyar Abinci da Drug ta Amurka, mutane a cikin wadannan kungiyoyi suyi amfani da nauyin kifi 12 na kowane mako.
- Lean Protein: Protein zai iya taimakawa wajen inganta jini sugar, zubar da nauyi, kuma ci gaba da cike ku-muddun yana da nau'in gina jiki mai kyau. Yawancin kifaye da abincin kifi suna da kyakkyawar tushen furotin furotin saboda suna da yawa a cikin kitshi ko kuma suna da ƙwayar zuciya mai kyau da aka sani da omega-3 (kamar salmon). Ba abin mamaki ba ne cewa Ƙungiyar Ƙungiyar Amurkan ta Amirka ta bada shawarar akalla nau'i-nau'i na nau'in 3.5 na nauyin gina jiki a cikin mako guda.
- Omega-3 Fatty Acids: Wadannan su ne irin nau'o'in ƙwayoyi masu cin nama don cinye saboda jikinmu yana bukatar omega-3 mai albarka amma ba zai iya samar da su ba. A cewar Cibiyoyin Kiwon Lafiyar Nahiyar, waɗannan tsirrai masu tsinkayen omega-3 sunyi tunanin kare su daga cututtukan zuciya, kumburi, wasu cututtuka, ciwon sukari, Alzheimer's, da macular degeneration.
- Vitamin B-12: Wannan bitamin yana da mahimmanci don samuwa da jini, tantancewar cell, aikin nerve, da kuma samar da DNA. Kifi, wuraren kiwon kaji, nama, da kiwo suna da kyau na tushen bitamin B-12. Ƙarin B-12 an bada shawara ga masu cin nama da masu cin ganyayyaki wadanda zasu iya raunana saboda abinci na abinci ba su dauke shi ba. Don haka idan kun kasance mai kumburin fata, zaka iya yalwata kari da cin nama ko wani kifi, don wannan al'amari.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 258 |
| Total Fat | 6 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 99 MG |
| Sodium | 466 MG |
| Carbohydrates | 12 g |
| Fiber na abinci | 1 g |
| Protein | 38 g |