Kuna son qwai? Kalori guda 77 kawai, 5 g mai da ci 6 g na furotin tare da amino acid na zamani - duk wannan yana ƙunshe a cikin samfurin. Su ma suna da wadataccen baƙin ƙarfe, phosphorus, selenium da bitamins A, B12, B2 da B5. Kuma kar ku manta game da choline - muhimmin abu ne ga kwakwalwa yana cikin kwai ɗaya yana 113 MG. Shirya don fara dafa abinci?
Croissant tare da kwai pashota
Sinadaran (1 bauta): 1 Croissant na matsakaici girma, 1 kwai, 1/4 avocado, 30-40 grams na mai rauni salmon ko wasu ja kifi, 4 tablespoons na farar vinegar, 2 tablespoons na farin.
Dafa abinci: Tafasa da miya da ruwa. A wannan lokacin, yanke croissant a gefen tsakiyar, ba ya kai ga kishiyar don samun "aljihuna". Sanya avocado da kifi. A cikin ruwan zãfi, ƙara vinegar da sauri agogo tare da cokali mai yatsa, girgiza ruwan don ya sami fararen ruwa. A tsakiyar rami, karya kwan, jira kamar minti daya sannan ka samu tare da tablespoon ko mai dafa abinci. Sanya kwan a saman kifin. Shirya!
Franch toast tare da berries da cuku gida
Sinadaran (na bauta 3): 2 Qwai, madara 4 STL, 200 grams na farin gurasa, 10 grams na curd, berries, kirfa cuku da zuma don dandana.
Dafa abinci: A cikin kwano, ɗauki qwai, madara da kirfa. Haɗa wani kwanon soya tare da manyan labarun gefe kuma ƙara man kirim a kai - ba duka lokaci ɗaya ba! Aauki yanki na burodi, saura shi a cikin kwai cakuda sau da yawa daga bangarorin daban-daban kuma saka a kan kwanon rufi. Bar na minti daya, sannan juya, rufe murfi kuma bar na 'yan mintina kaɗan. Maimaita haka tare da kowane abinci mai yankakken. Shirye-shiryen kafaffun yanka da diagonally don samun triangles. Sa mai cuku da cuku da yafa masa yanka berries. Don ɗanɗano ku iya zuba zuma. Shirya!
Hawaiian Poch
Sinadaran (a kan services 2): 200 grams na shinkafa, 2 tablespoons na rabin mai mai, 50 ml na ruwa, 50 qwai, 2 kumar chruke, 3 kokwamba, 2 sts mayonnaise, 5 Al'irolin teriyaki miya, gishiri dandana.
Dafa abinci: Kurkura shinkafa kuma saka shi a cikin saucepan, ƙara 1 kofin ruwa, wasu mai da gishiri da gishiri. Rufe murfi da dafa don minti 20-25 a kan jinkirin wuta. Don miya, haɗa mayonnaise tare da ƙarni masu 5 na Teriyaki miya. Tattara a gaba kamar yadda aka nuna a bidiyon, bugu da ƙari ƙara ƙwai sliced. Shirya!