Wannan hanya ce mai sauƙi da sauƙi don dafa waƙa a kan gabar ba tare da yin amfani da plank ba.
Abin da Kayi Bukatar
- 1 1/2 fam (680 g) manyan scallops
- ruwan 'ya'yan itace 1 lemun tsami
- 2 cloves tafarnuwa, minced
- 1 tablespoon (15 ml) minced albasa
- 1/2 teaspoon (2.5 mL) gishiri
- 1/2 teaspoon (2.5 mL) barkono flakes
- 2 tablespoons (30 ml) man zaitun
- 1/4 kofin (60 mL) yankakken lebur leaf faski
Yadda za a yi shi
- Hada ruwan 'ya'yan lemun tsami, gishiri, launin barkono, da albasa, da tafarnuwa a cikin babban kwano. Add scallops da gashi tare da cakuda.
- Gurasar da zazzafa don matsanancin zafi. Shirin wuri a kan ginin kuma ya ba shi damar yin zafi har sai ya fara shan taba. Ƙara man zaitun da zafi don karin minti daya.
- Wuraren wuri (tare da ruwan 'ya'yan itace ruwan lemun tsami) a kan kwanon rufi kuma bari su dafa don 2 zuwa 2 1/2 minti kowace gefe. Da zarar an dafa dunƙule ta hanyar (zazzabi na ciki na digiri na digiri na F.) kuma suna kallo a launi, cire kwanon rufi daga zafin rana kuma sanya a kan wani katako na katako ko zafi.
- Top tare da yankakken faski da kuma bauta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) |
|---|
| Calories | 603 |
| Total Fat | 7 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 486 MG |
| Carbohydrates | 145 g |
| Fiber na abinci | 2 g |
| Protein | 3 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.)