30-Minute ืฆ'ื™ืœื™ ื‘ืœืื ืงื•

30-Minute ืฆ'ื™ืœื™ ื‘ืœืื ืงื•

  • ื–ืžืŸ ื”ื›ื ื”: 30 ื“ืงื•ืช ื–ืžืŸ ื‘ื™ืฉื•ืœ
  • : 30 ื“ืงื•ืช
  • Servings: 4

ืืจื•ื—ืช ืขืจื‘ ืžื•ื›ืŸ 30 ื“ืงื•ืช! ืชื”ื™ืŸ ื‘ืœืื ืงื• ืฆ'ื™ืœื™ ื”ื˜ืขื™ื ืฉืžืฆื™ืข ืขื ื™ืจืงื•ืช - ืืจื•ื—ื” ื˜ืขื™ืžื”

ืžืฆืจื›ื™

1 -! ื‘ืฆืœื™ื ืงืฆื•ืฆื™ื (2 ื‘ื™ื ื•ื ื™)
2 - ืฉื™ื ื™ื™ื ืฉื•ื, ืงืฆื•ืฆื•ืช ื“ืงื•ืช
2 - ืคื—ื™ื•ืช (15.5 ื’ืจ 'ื›ืœ ืื—ืช) ืฉืขื•ืขื™ืช ื‘ืฆืคื•ืŸ ื ื”ื“ืจืช, ืกื—ื•ื˜ , ืฉื˜ื•ืคื™ื
1 - ื™ื›ื•ืœ (11 ื’ืจื) ื•ืืงื•ื ืืจื•ื– ืชื™ืจืก shoepeg ืœื‘ืŸ, ืœื ืžืื•ืคืงืช
1 - ื™ื›ื•ืœ (4.5 ืขื•ื–) ืฆ 'ื™ืคืก ื™ืจื•ืง ืงืฆื•ืฅ, undrawed
1 - ืชื•ืกืคืช ื’ื“ื•ืœื” ืฆืžื—ื•ื ื™ืช ืงื•ื‘ื™ื™ืช ื”ื™ืจืงื•ืช ื”ืฆืžื—ื™ืช
2 - ื›ืคื™ื•ืช ื›ืžื•ืŸ ื”ืงืจืงืข
1 / 4 - ื›ืคื™ืช ืžืœื—
1/4 - ื›ืคื™ืช ืคืœืคืœ
2 1/2 - ื›ื•ืกื•ืช ืžื™ื
1/4 - ื›ื•ืก ื›ื•ืกื‘ืจื” ืงืฆื•ืฆื” 1/2
- ื›ื•ืก ื’ืจื•ืกื™ื ืžื•ื ื˜ืจื™ื™ ื’'ืง ื’ื‘ื™ื ืช (2 ืขื•ื–), ืื
ื”ืจืฆื•ื™ 1/2 - ื›ื•ืก ืฆ'ื™ืคืก ื˜ื•ืจื˜ื™ื™ื” ืฉื‘ื•ืจ, ืื ืชืจืฆื” ื‘ื›ืš

ืฉืœื‘ื™ื ื‘ืกื™ืจ 1. ืจื™ืกื•ืก 3 ืœื™ื˜ืจ

  • ืขื ืกืคืจื™ื™ ื‘ื™ืฉื•ืœ; ื—ื•ื ืขืœ ื—ื•ื ื‘ื™ื ื•ื ื™ ื’ื‘ื•ื”. ืžื•ืกื™ืคื™ื ื‘ืฆืœ ื•ืฉื•ื; ืžื‘ืฉืœื™ื ื•ืžืขืจื‘ื‘ื™ื 1 ื“ืงื”. ืžืขืจื‘ื‘ื™ื
  • 2. ืฉืขื•ืขื™ืช, ืชื™ืจืก, ืฆ'ื™ืœื™ ื™ืจื•ืง, ืงื•ื‘ื™ื” ืžืจืง, ื›ืžื•ืŸ, ืžืœื—, ืคืœืคืœ ื•ืžื™ื. ืžื—ืžืžื™ื ืœืจืชื™ื—ื”. ื”ืคื—ืช ื—ื•ื ื ืžื•ืš; ืœื›ืกื•ืช ื•ืžื‘ืฉืœื™ื ื› 15 ื“ืงื•ืช ื›ื“ื™ ืœืžื–ื’ ื˜ืขืžื™ื, ืขืจื‘ื•ื‘ ืžื“ื™ ืคืขื
  • 3. ื”ืกืจ ืžื”ื—ื•ื. ืžื•ืกื™ืคื™ื ื›ื•ืกื‘ืจื”. ื›ื“ื™ ืœืฉืจืช, ื‘ืžืงื•ื 2 ื›ืคื•ืช ื’ื‘ื™ื ื” ื‘ื›ืœ ืงืขืจื” ืžืจืง ื‘ื•ื“ื“ื™ื. ื›ืคื™ืช ืฆ 'ื™ืœื™ ืขืœ ื’ื‘ื™ื ื”. ืœืžืขืœื” ืขื ืฆ'ื™ืคืก ื˜ื•ืจื˜ื™ื™ื” ืื ื™ืจืฆื” ื‘ื›ืš.
  • ืžื•ืžื—ื” ื˜ื™ืคื™ื ืื ืืชื ืžืฉืชื•ืงืงื™ื ื‘ื™ืก ื—ื, ืœื”ืฉืชืžืฉ ื’ื‘ื™ื ืช ืžื•ื ื˜ืจื™ื™ ื’'ืง ืขื ืคืœืคืœื™ื ื—ืจื™ืคื™ื! ื‘ืฉื‘ื™ืœ ื”ื›ื™ืฃ, ื”ื“ืฃ ืขื ืฉื‘ื‘ื™ ื˜ื•ืจื˜ื™ื” ื›ืชื•ืฉ ืฆื‘ืขื•ื ื™ื™ื

    ืฉืชืฃ ืขื ื”ื—ื‘ืจื™ื ืฉืœืš

ืžืชื›ื•ื ื™ื ื“ื•ืžื™ื

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