A cikin Hellenanci: λα -ιι φοοο χ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, FO FO FO FOAA
Rashin ruwa ( lavraki ) an rushe shi da ganye, a gefe sama da ƙasa tare da tumatir, sannan kuma ya dafa ya kuma yi aiki a nannade cikin takarda takarda don wani dandano da kuma gabatarwa.
Edited by Kenton:
Abu daya mai kyau game da dafa abinci tare da kifaye shi ne cewa ya zama abincin mai-calorie nan take. Ina nufin, eh, za ku iya ƙara kaya kuma ku ƙidaya adadin kalori daga cikin ruwa, amma a kullum, abincin lafiya ne. Wannan girke-girke ba banda bane.
Ruwa na ruwa ya zo cikin kimanin calories 125 da kifi. Bugu da ƙari, yana da 0 carbs, da kuma whopping 24 grams na gina jiki. Saboda haka ne babban zaɓi. Har ila yau, ana iya samuwa don wasu kyawawan dabi'u, don haka kiyaye idanu daga gare su da kuma samuwa. Suna yin daskare (kamar mafi yawan kifi).
Abin da nake so game da irin wadannan girke-girke (kunshe da kifaye da dafa abinci) shi ne cewa kullun a cikin dadin dandano. Ba su gudu ba kuma sun zauna kuma sun shiga cikin kifi. Zan ce wannan zai iya yin kifaye ba kamar flakey kuma dafa shi a bude, saboda haka zaka iya gyara abubuwa idan ka fi son wannan hanya. Ko ta yaya, shi ya sa ya zama abincin dare mai kyau.
Abin da Kayi Bukatar
- 4 bass na ruwa (kimanin 1 zuwa 1 1/4 laban kowanne)
- 1 1/2 - 2 bunches na faski (sabo ne, yankakken yankakken)
- 5 cloves da tafarnuwa (thinly sliced)
- 2 tablespoons na lemun tsami ruwan 'ya'yan itace (freshly squeezed)
- 2 tablespoons na man zaitun
- Don dandana: gishiri a teku
- 1 tablespoon tablespoon na Girkanci oregano (rigani)
- 24 yanka na tumatir (na bakin ciki, zagaye, 4-5 manyan tumatir)
- Don Brushing: man zaitun
- 1 kofin farin giya
- 3 kofuna na ruwa
Yadda za a yi shi
Turar da aka yi da ita zuwa 400 - 410 ° F (205 - 210 ° C).
Gut da sikelin kifaye (bar kawunansu), da kuma wanke da kyau. Pat bushe. Gishiri mai sauƙi a ciki da waje.
Hada faski, tafarnuwa, ruwan 'ya'yan lemun tsami, 2 tablespoons na man zaitun, da oregano, kuma kadan dan gishiri, kuma kaya kayan ciki.
Zuba ruwan inabi da ruwa a cikin ƙasa na babban kwanon burodi (kimanin 15 3/4 X 13 3/4 ko daidai).
Kashe takarda da man fetur.
Rubuta 3 tumatir a kan gefen mailedi, kifaye daya a saman, da wasu karin tumatir 3 a kan kifi. Sanya kowane kifi a cikin takarda da wuri, gefen gefen ƙasa, a cikin kwanon burodi.
Gasa a 400 ° F (210 ° C) na kimanin minti 45. Don gwada don haɓaka, danna takarda da hannunka. Ya kamata kifi ya zama taushi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 181 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 58 MG |
| Sodium | 119 MG |
| Carbohydrates | 4 g |
| Fiber na abinci | 1 g |
| Protein | 27 g |