Spicy Dukan Gumama Farin Ciki tare da Parmesan

Noma gwargwadon nauyin farin kabeji a lokacin zafi yana kirkirar da takalmin caramelized wanda yake da kyau. Wannan tsari na zesty ya hada cumin, tafarnuwa, da coriander tare da bitar man zaitun da ruwan 'ya'yan lemun tsami don kayan lambu da ke da sauƙi don shirya lafiya. Gishiri na Parmesan a karshen yayin da farin kabeji yana dumi damar cuku ya narke dan kadan, samar da wani abu mai laushi a kan kullun.

Wannan girke-girke aiki mai girma a matsayin appetizer ko abincin dare tare da tare da kore salatin. An kira shi "nama mai cin ganyayyaki," kamar yadda kauri na farin kabeji ko yankakken yana tunawa da gurasar nama. Hakanan zaka iya cire fitar da kayan da za'a yi don wanke nama ko cakuda ciki har da Saurin Worcestershire don suyi dadin dandano na steak har ma fiye. Wannan girke-girke yana da kyau idan kun (ko dangi) yana ƙoƙari ya yanke akan nama mai nama.

Abin da Kayi Bukatar

• 1 kai
• farin kabeji
• 1/4 kofin man zaitun
• 1 lemun tsami, zested da juiced
• 1 tablespoon ƙasa cumin
• 1 tablespoon tafarnuwa foda
• 1 teaspoon ƙasa coriander
• 2 teaspoons gishiri
• 1/2 teaspoon freshly ground black barkono
• 1/4 kofin (1 ounce) grated sabo ne Parmesan cuku

Yadda za a yi shi

1. Yi la'akari da tanda zuwa 400 F kuma mai sauƙin man shafawa da takardaccen man fetur da man fetur. Ajiye.
2. Cire kowane ganye mai ganye daga farin kabeji kuma ya datse ɓangaren ɓangaren tushe.
3. A cikin kwano mai laushi, tofa tare da man zaitun da zest da ruwan 'ya'yan itace, cumin, tafarnuwa foda, coriander, gishiri, da barkono.
4. Yi amfani da goga ko hannunka don yada marinade a kai a kan farin kabeji. Ana iya adana duk abincin da ake dashi a cikin firiji a kwandon iska har zuwa kwana uku da amfani da nama, kifaye, ko sauran kayan lambu.

1. Sanya farin kabeji a kan takardar shirye-shiryen da aka shirya da kuma gasa har sai gari ya bushe kuma ya yi haske a minti 30 zuwa 40.
2. Bari mai farin kabeji kwantar da hankali na minti 10 kafin a yanka shi a cikin wajibi ko lokacin farin ciki. Ku bauta wa dumi tare da 'ya'yan Parmesan da aka sare su.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	147
Total Fat	11 g
Fat Fat	2 g
Fat maras nauyi	7 g
Cholesterol	4 MG
Sodium	903 MG
Carbohydrates	10 g
Fiber na abinci	3 g
Protein	5 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.)