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1 RIĊETTI...għall-persuni bid-dijabete

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3 Dan il-ktejjeb ġie miġbur minn Ramona Cini, bħala parti mill-proġett imsejjaħ L-Ikel fi d-dijabetiċi bħala parti mill-istudju tagħha li jwassalha għall-baċelerat fi l-farmaċija. Dan l-istudju ġie imwettaq taħt is-superviżjoni tal-professur Lilian M. Azzopardi, Kap tad- Dipartiment tal-farmaċija, fl -Università ta Malta. Ir-riċetti li jinsabu fuq paġni 1, 2, 5, 7 u 8 huma meħudin mill-assoċjazjoni Kanadiża għad-dijabete. Ir-riċetti l-oħrajn ġew meħudin mis-sit eletroniku: Dawn ir-riċetti ġew riveduti mis-sinjura Claire Sillato Copperstone. L-Awtriċi mhix responsabbli għal kull informazzjoni miġbura f dan il-ktejjeb u ma taċċetta l- ebda responsabilita legali għal xi nuqqasijiet jew żbalji li setgħu saru. Ramona Cini Dipartiment tal-farmaċija Fakulta tal-mediċina u Kirurġija Università ta Malta Msida, Malta Ġunju 2011

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5 Kontenut L-Ewwel Platt Insalata tal-għads Griega 01 Zucchini moqlija bil-ful 02 It-Tieni Platt Saffi tal-lasagna 03 Stuffat ta spinaċi, faqqiegħ u xgħir 05 Biċċiet tal-ħut biz-zalza ta l- avocado 07 Stuffat tat-tiġieġ biċ-ċiċri 08 Deżerta Eklers taċ-ċikkulata mingħajr zokkor 09 Referenzi 11

6 Insalata tal-għads Griega Analiżi Nutrizzjonali Porzjon wieħed: Enerġija: 142kcal/593kJ Proteini: 6g Karboidrati: 15g li minnhom zokkor: 0g Xaħmijiet totali: 6g li minnhom saturati: 1g Fibre : 3g Sodju: 0.1g Metodu 1. Ġo bawl kbira, ħawwad l-għads, iżżebbuġ, il-basal, it-tadam, il-bżar aħdar, il-ħjar, il-ġobon feta u t-tursin. 2. Ġo bawl żgħira, roxx ftit żejt, meraq tallumi u oregano fl imkien. 3. Żid dressing u tursin mat-taħlita talgħads u ħallat kollox fl imkien. 4. Jista jittiekel dak il-ħin stess jew tista tħallih fi l-friġġ għal sagħtejn qabel ma sservi biex jiġi immarinat. Tista tipprepara din l-insalata minn ġurnata qabel. 01 Tagħmel 10 porzjonijiet Daqs tal-porzjon: 2 / 3 ta kikkra (175mL) Ingredjenti 540g għads maħsul u msaffi ½ kikkra (125mL) żebbuġ iswed (jekk trid) ½ kikkra (125mL) basal, imqatta 1½ kikkra (375mL) tadam maqsum min-nofs ½ kikkra (125mL) bżar aħdar, imqatta Kikkra (250mL) ħjar, imqatta 3½ mgħaref (50mL) ġobon feta 3½ mgħaref (50mL) tursin frisk, imqatta 3½ mgħaref (50mL) żejt Canola 3½ mgħaref (50mL) meraq tal-lumi Mgħarfa (15mL) oregano imnixxef

7 Zucchini moqlija bil-ful Analiżi Nutrizzjonali Porzjon wieħed: Enerġija: 167kcal/695kJ Proteini: 3g Karboidrati: 24g li minnhom zokkor: 3g Xaħmijiet totali: 6g li minnhom saturati: 0.5g Fibre : 4g Sodju: 0.3g Metodu 1. Saħħan iż-żejt Canola ġo taġen fuq fjamma medja-baxxa. 2. Aqli l-basal u l-biċċiet taz- zucchini sakemm isiru, għal madwar 5 minuti. Żid il-ful imnixxef li jkun diġa msajjar u ħawwad bil-mod. 3. Agħmel it-tadam imqatta fi l-wiċċ u itfa l-ġobon. Agħmel saff ta basal fuq u kompli itfa l-ġobon. 4. Roxx it-tewm imfarrak, soy sauce u l-bżar fuq kollox. 5. Baxxi n-nar għal fjamma baxxa, għatti t-taġen u saħħan kollox għal 5 minuti. Tista sservi minnufi h. Tagħmel 4 porzjonijiet Daqs tal-porzjon: ½ kikkra (125ml) Ingredjenti Mgħarfa (15mL) żejt Canola 2 basal, imqatta 2 zucchini medji, imqatta Kikkra (250mL) ful imnixxef 2 tadam, imqatta Kikkra (250mL) ġobon cheddar maħkuk b inqas xaħam Ftit tewm imfarrak, soy sauce b inqas xaħam u bżar 02

8 Saffi tal-lasagna Analiżi Nutrizzjonali Porzjon wieħed: Enerġija: 310kcal/1295kJ Proteini: 25g Karboidrati: 28g li minnhom zokkor: 0g Xaħmijiet totali: 10g li minnhom saturati: 5g Fibre : 3g Sodju: 0.5g Metodu 1. Biex tagħmel iz-zalza, ġo taġen kbir, sajjar l-ikkapuljat, il-basla, iz-zunnarija u t-tewm fuq fjamma moderata-għolja sakemm isir il-laħam u l-ħaxix. Saffi h mix-xaħam. Itfa u ħawwad iz-zalza tat-tadam, ilkunserva, l-ilma u l-bżar. Ħallih sakemm jagħli; baxxi n-nar u ħallih hekk għal għaxar minuti, ħawwad xi kultant. 2. Sadanittant sajjar l-għaġin tal-lasagna skont id-direzzjoni ta fuq il-pakkett tagħhom. Saffi hom u aħsilhom bl-ilma kiesaħ. Saffi hom sew. Biex tagħmel ittaħlita tal-ġobon, ġo bawl żgħira ħawwad bajda u irkotta fl imkien. Ingredjenti 340g ikkapuljat ½ kikkra basla, imqattgħa ½ kikkra zunnarija, imqattgħa rqiq 2 sinniet tewm, imqatta 425g zalza tattadam 170g kunserva tattadam ½ kikkra (125mL) ilma 03

9 Metodu 3. Poġġi tliet folji tal-għaġin tal-lasagna ġo dixx tat-tisjir. Iksihom b terz tat-taħlita tal-ġobon. Fuq il-ġobon, agħmel terz taz-zalza u fuq iz-zalza agħmel terz tal-ġobon mozzarella. Irrepeti dawn is-saffi għal darbtejn oħra. Itfa ftit ġobon maħkuk. 4. Sajjar mgħotti bil-fojl fi l-forn b temperatura ta 190 grad għal 20 minuta. Ikxfu mill-fojl u sajru għal 5 minuti oħra. Ħallih joqgħod għal 10 minuti qabel isservi. Ingredjenti ¼ kuċċarina (1mL) bżar iswed 9 folji għaġin tallasagna Bajda mħabbta 425g irkotta bla xaħam jew ġobon cottage b inqas xaħam, imsaffi 113g biċċiet ta mozzarella ġobon xkumat 28g ġobon maħkuk Tagħmel 8 porzjonijiet. Daqs tal-porzjon: ⅛ tal-porzjon kollu 04

10 Stuffat ta spinaċi, faqqiegħ u xgħir Analiżi Nutrizzjonali Porzjon wieħed: Enerġija: 167kcal/695kJ Proteini: 3g Karboidrati: 24g li minnhom zokkor: 3g Xaħmijiet totali: 6g li minnhom saturati: 0.5g Fibre : 4g Sodju: 0.3g Metodu 1. Għalli l-ilma ġo borma żgħira fuq fjamma għolja. Itfa u ħawwad ix-xgħir, naqqas il-fjamma, agħlaq il-borma sew u ħalliha għal minuti jew sakemm isir. Itfi n-nar u ħallih joqgħod għal 5 minuti. 2. Sadanittant, saħħan nofs mgħarfa (7.5ml) żejt Canola ġo taġen fuq fjamma moderata-għolja. Xaqleb naqra t-taġen biex iż-żejt jiksi l-qiegħ tat-taġen kollu l- istess. Żid il-basal u sajjar għal 6 minuti jew sakemm isiru u ħawwad frekwenti. Ingredjenti Kikkra (250mL) ilma ½ kikkra (125mL) xgħir tat-tisjir 1½ mgħarfa (25mL) żejt Canola 1½ kikkra (375mL) basal imqatta 230g faqqiegħ imqatta 05

11 Metodu 3. Żid il-faqqiegħ u sajjar għal 4 minuti jew sakemm isir u ħawwad. Żid it-tewm u sajjar għal 30 sekonda, ħawwad kontinwament. 4. Itfi n-nar. Żid spinaċi, oregano, melħ u xgħir. Ħawwad sew. Itfa mgħarfa (15ml) żejt Canola fuq kollox u ħawwad bil-mod. Ingredjenti 2 sinniet tewm 2 kikkri (500mL) spinaċi Kuċċarina (5mL) oregano imnixxef ½ kuċċarina (3mL) melħ Tagħmel 4 porzjonijiet Daqs tal-porzjon: ½ kikkra (125ml) 06

12 Biċċiet tal-ħut biz-zalza ta l- avocado Analiżi Nutrizzjonali Porzjon wieħed: Enerġija: 393kcal/1639kJ Proteini: 27g Karboidrati: 37g li minnhom zokkor: 2g Xaħmijiet totali: 14g li minnhom saturati: 2.2g Fibre : 5g Sodju: 0.3g Metodu 1. Ħallat id-dqiq, cornmeal, onion powder u chilli powder ġo dixx. Iksi l-ħut bit-taħlita. 2. Saħħan iż-żejt Canola ġo taġen kbir fuq fjamma moderata-għolja. Itfa l-ħut u sajjar għal 3 minuti fuq kull naħa jew sakemm jiħmaru u taqqabhom b furketta. Agħmlu fuq platt u itfa ftit melħ fuqu. 3. Poġġi l-ħut ġo tortillas imsaħħnin u fuqhom itfa l- avocado u zalza pikkante. Agħsar biċċa ta lime fuq kull tortilla. 07 Tagħmel 4 porzjonijiet Daqs tal-porzjon: 2 tortillas Ingredjenti ¼ kikkra (60mL) dqiq ¼ kikkra (60mL) cornmeal ½ kuċċarina (3mL) onion powder ½ kuċċarina (3mL) chilli powder 4 biċċiet ħut maħsul, imsaffi u maqtugħ fi 8 strixxi 2 mgħaref (30mL) żejt Canola ¼ kuċċarina (2mL) melħ 8 tortillas tal-qamħ imsaħħnin ½ avocado mqaxxra u mqatta ½ kikkra (125mL) zalza pikkante 1 lime mqatta fi 8 biċċiet

13 Stuffat tat-tiġieġ biċ-ċiċri Analiżi Nutrizzjonali Porzjon wieħed: Enerġija: 173kcal/720kJ Proteini: 10g Karboidrati: 23g li minnhom zokkor: 0g Xaħmijiet totali: 4g li minnhom saturati: 1g Fibre : 4g Sodju: 0.5g Metodu 1. Ġo taġen kbir, saħħan żejt Canola fuq fjamma medja. Aqli l-karfus, iz-zunnarija u l-basal sakemm isiru. Żid it-tewm u sajjar għal madwar minuta, waqt li tħawwad kontinwament. 2. Żid il-brodu, iz-zalza tal-ispagetti, ċiċri, fażola bajda, għaġin, bżar u ħallih sakemm jagħli. 3. Naqqas il-fjamma għal medja-baxxa u ħalliha ttektek sakemm isir l-għaġin, għal madwar il minuta. Żid it-tiġieg fi t-taġen u sajjar għal 5-8 minuti, sakemm it-tiġieġ isiru sew. 4. Itfa ġobon maħkuk u tista sservi. Tagħmel 12-il porzjon Daqs tal-porzjon: kikkra (250ml) Ingredjenti Mgħarfa (15mL) żejt Canola 2 zkuk karfus, imqatta 2 karrotti, imqatta 1 basla,imqattgħa 2 sinniet tewm, imqatta 4 kikkri (Litru) brodu tattiġieġ, bi ftit sodju 3 kikkri (750mL) zalza talispagetti 540ml ċiċri, maħsulin u msaffi n 540ml fażola bajda, maħsula u msaffi ja 1½ kikkra (375mL) għaġin tal-imqarrun ½ kuċċarina (3mL) bżar 8 biċċiet koxox tat-tiġieġa bla ġilda u mingħajr għadam maqtugħa f biċċiet ta nofs pulzier ½ kikkra (125mL) ġobon maħkuk frisk 08

14 Eklers taċ-ċikkulata mingħajr zokkor Analiżi Nutrizzjonali Ekler waħda: Enerġija: 168kcal/700kJ Proteini: 6g Karboidrati:19g li minnhom zokkor: 0g Xaħmijiet totali: 7g li minnhom saturati: 4g Fibre : traċċa Sodju: 0.4g Metodu 1. F taġen, għalli l-ilma u l-butir fl imkien. Żid id-dqiq kollu f daqqa u ħawwad sakemm jifforma ballun. Itfi n-nar u ħallih joqgħod għal 5 minuti. Żid il-bajd, waħda wara l-oħra, u ħawwad sew wara kull waħda li titfa. Kompli ħawwad sakemm it-taħlita tiġi tajba. Ittrasferixxi kollox ġo borża tal-plastik u ssiġillaha. 2. Agħmel toqba ta pulzier f waħda millkantunieri tal-borża. Agħfas il-borża bit-taħlita u fforma 8 eklers ta 3½ pulzier il wieħed fuq folja tal-forn. 3. Sajjar f temperatura ta 230 grad għal 10 minuti. Baxxi n-nar għal 205 grad u kompli sajjar għal 15 sa 20 minuta, sakemm jieħdu kulur ta kannella dehbi. Ħallihom ħalli jiksħu. 09 Ingredjenti Għaġina: ½ kikkra (125mL) ilma ¼ kikkra (60mL) butir (l-ebda sostitut) ½ kikkra (125mL) dqiq 2 bajdiet Ċikkulata Topping : 1½ kikkra (375mL) ħalib xkumat kiesaħ 40g pakkett b taħlita tal-pudina taċ-ċikkulata bla zokkor

15 Metodu 4. B attenzjoni aqta n-naħa ta fuq (l-uċuħ) u ħallihom għalihom. Neħħi l-għaġina r-ratba minn ġewwa bil-furketta. 5. Għal mili tal-vanilla: F bawl, ħawwad il-ħalib, il-vanilla u l-pudina fuq nar baxx għal 2 minuti jew sakemm jagħqad ftit. 6. Għaċ-ċikkulata tal-wiċċ: F bawl differenti, ħallat il-ħalib u l-pudina taċ-ċikkulata għal 2 minuti sakemm jagħqad ftit. 7. Agħmel mgħarfa mili tal-vanilla ġo ekler; poġġi l-uċuħ fuqhom. Ifrex iċ-ċikkulata fuqhom. Ingredjenti Mili tal-vanilla: 1¼ kikkra (310mL) ħalib xkumat kiesaħ ¼ kuċċarina (60mL) vanilla extract 28g pakkett b taħlita tal-pudina tal-vanilla bla zokkor 1 kikkra (250mL) whipped topping mingħajr xaħam Tagħmel 8 eklers. Daqs tal-porzjon: Ekler 10

16 Referenzi Canadian Diabetes Association [Online] [cited 2010 Dec 6]; Available from: URL: Pryor Hope. Cooksrecipes.com [Online] [cited 2010 Dec 6]; Available from: URL: 11

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