WEQAYA HEALTHY EATING PROGRAM

Weqaya is an Arabic word that means prevention. The heart shape encircling the word Weqaya emphasizes that
simple lifestyle preventive measures can decrease the cases and deaths related to cardiovascular diseases.

One of Weqaya's preventive measures is encouraging healthy eating habits by adding Weqaya logo next to healthy
food items; this was set in collaboration with Abu Dhabi Food Control Authority (ADFCA).

Food labeled with the Weqaya logo must be prepared in a hygienic manner, and include healthy and nutritious
ingredients. Weqaya food labelling criteria includes, but is not limited to:
• Calories: less than 700 kcal/ per meal.
• Fruits and vegetables should weight more than 100g.
• 3 grams per 100 gram of product from fat, and 1 gram per 100 gram of product from saturated fat.
• No trans fatty acids.
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• Sodium: less than 0.8 gram per 100 grams of product.

Enjoy the collection of healthy and tasty recipes in this book that DOH has chosen to
enable healthy eating.
 SIMPLE TIPS TO PREPARE HEALTHY FOOD
1- Soups
– Use fresh vegetables.
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– Use little amount of olive oil to cook vegetables, or steam/boil them instead.
– Use herbs and avoid salt.
– If the recipe includes milk use low fat or skimmed.

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– Clean chicken or meat, remove skin and fat, place chicken or meat in a pot and add 8 cups of water, fresh herbs
and spices such as: black pepper, cloves, basil leaves, nutmeg, cardamon, cinnamon, onion, celery and carrots.
†$IWHUWKHPL[WXUHVLPPHUVIRURQHKRXUDQGÂIWHHQPLQXWHVGUDLQLWDQGXVHWKHEURWKLPPHGLDWHO\RUNHHSLW
in the freezer for later when you need to prepare soup.

3- Salads and appetizers

– Use little amounts of olive oil (one tablespoon to serve 6 - 7 people).
– Replace oil and salt in salads with vinegar, lemon and fresh herbs; you may add roasted nuts.
– Use low fat cheese if it is included in the recipe.
4- Main dishes
– Use fresh vegetables.
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– Use little amounts of olive oil to cook vegetables, or steam/boil them instead.
– Use herbs and avoid salt.
– Always use lean meat, with no visible fat.
– If you have to use dairy (such as milk, yogurt, cream or cheese) in some dishes, opt for low fat.
– Grill instead of frying food.
†8VHRQHVSRRQRIYHJHWDEOHRLOWRSUHSDUHDQHQWLUHGLVKRUIRUÂOOLQJV
†,I\RXUGLVKFRQWDLQVEUHDGLWLVSUHIHUUHGWRXVHZKROHJUDLQEUHDGDVLWLVULFKLQÂEHUDOZD\VWRDVWWKHEUHDG
instead of frying it.
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5- Desserts
– Reduce the amount of sweets you eat, and replace them with fresh and dried fruits.
– Reduce the amount of sugar when you prepare desserts.
– If the recipe contains dairy (such as milk, yogurt, cream or cheese), opt for low fat options.
FENNEL
Omelette
VHUYHV

Ingredients
- 1 small boiled sweet potato (50 grams) - diced into 10 pcs.
- 3 egg white and 1 whole egg.
- 1.5 teaspoon (7ml) olive oil.
WDEOHVSRRQVIUHVKIHQQHOGLFHG
- 1 teaspoon rosemary.
- 1 clove of garlic, minced.

Preparation
1- In small pan heat the oil, add the rosemary and garlic, and sauté the ingredients.
$GGERLOHGSRWDWRHVDQGVDXWXQWLOVOLJKWO\EURZQ
3- Add beaten eggs and once set, serve.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
OATMEAL
parfait
serves: 4

Ingredients
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FXSRUJUDPVVWUDZEHUU\\RJXUWORZIDW
:DOQXWVRUDOPRQGVDVGHVLUHGJUDPV
- 1/4 cup dried peaches.

Preparation
1- Mix the oats with the milk, almonds, and dried fruit.
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3- In tall glasses, layer the oat mixture, and fruit yogurt (make as many layers as you like).
4- Garnish with extra dried fruits and walnuts or almonds.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
EGGPLANT
moutabal
VHUYHV

Ingredients
FXSVHJJSODQWJULOOHGSHHOHG
- 1 tablespoon or 16 grams tahini.
- 3 garlic cloves.
FXSORZIDW\RJXUW
- 1/4 teaspoon salt.
- 1 teaspoon cumin.

Preparation
1- In the oven, grill the eggplant as a whole, after making a number of deep cuts in it.
After 1 hour, remove it from the oven and peel the outer black skin after it cools.
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3- Garnish with cumin and parsley.
5HFLSHE\'2+
CHICKPEAS
casserole (fattet hummus)
serves: 4 - 6

Ingredients
FXSVERLOHGJDUEDQ]REHDQVFKLFNSHDV
- 1 tablespoon tahini.
- 3 garlic cloves, diced.
FXSORZIDW\RJXUW
- 1/4 teaspoon salt.
- 1 teaspoon cumin.
ORDYHVZKROHJUDLQ$UDELFSLWDFXWLQWRVTXDUHVDQGRYHQEDNHG

Preparation
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$GGWKH\RJXUWPL[HGZLWKWKHJDUOLFWDKLQLDQGVSLFHV
3- Garnish plate with parsley and paprika powder.
5HFLSHE\'2+
JICAMA
& cucumber salad
serves: 4 - 6

Ingredients
- 600g sweet jicama root. - 400g cucumber.
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JIUHVKFRULDQGHUOHDYHV  JGULHGFKLOOLÁDNHV
JOLPH     JVDOW
- 5g white pepper. - 30ml extra virgin olive oil.

Preparation
1- Slice jicama root and cucumber.
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0L[MLFDPDFXFXPEHUDQGGULHGFKLOLÁDNHV
4- Arrange them in the bowl over the lettuce leaves.
5- Garnish with orange segments and fresh coriander leaves.
6- Serve with lemon vinaigrette on the side.
5HFLSHE\(PLUDWHV3DODFH
QUINOA
with kale salad
serves: 4-6

Ingredients
- 600g quinoa. - 300 g fresh Kale.
- 80g green apple. - 80g red apple.
JIUHVKFUDQEHUU\    JPDQJR
- 30ml extra virgin olive oil. - 5g salt.
- 5g white pepper. - 5g sugar.
- 40g Dijon mustard. - 80ml apple cider vinegar.

Preparation
1- Arrange portioned kale on a plate.
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3- Add mango, sliced apple and cranberry.
4- Dressing: Mix olive oil, mustard, vinegar, sugar, salt and pepper and add to the salad.
5- Serve the salad with apple cider dressing.
5HFLSHE\(PLUDWHV3DODFH
SPINACH
& strawberry salad (insalata di spinaci e fragole)
serves: 3

Ingredients
- 400g baby spinach.
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- 50g low-fat cheddar cheese.
- 15g pine nuts toasted.
- 40ml balsamic vinegar.
- 1 teaspoon extra virgin olive oil.

Preparation
1- Place baby spinach in a bowl and add sliced strawberries and toasted pine nuts.
'UL]]OHZLWKH[WUDYLUJLQROLYHRLODQGEDOVDPLFYLQHJDUDQGWRVVDOOLQJUHGLHQWVWRJHWKHU
3- Garnish with bits of cheddar cheese.
5HFLSHE\)DLUPRQW%$%$/%$+$5+RWHO
BROWN RICE
& salmon salad
serves: 4

Ingredients
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WDEOHVSRRQSDSULND    WHDVSRRQOHPRQMXLFH
- 1 red pepper. - 1 garlic clove.
- 1 green pepper. - 1 tablespoon sesame oil.
- mixed greens.

Preparation
1- Marinate salmon slices in the paprika and lemon juice for a few minutes.
+HDWVHVDPHRLOLQDSDQDQGDGGJDUOLFDQGUHGSHSSHUDQGVDXW
3- Add the Salmon slices and cook until pink; then keep it on the side.
4- Mix the cooked brown rice, red pepper, green peppers and mixed greens.
5- To prepare the dressing, add vinegar, and sesame oil and lemon juice in a cup.
Pour over salad and stir well.
5HFLSHE\6OLFHV5HVWDXUDQW
BULGUR
with tomatoes
serves: 3

Ingredients
VPDOORQLRQVGLFHG
- 1 cup whole wheat bulgur (coarse).
- 3 small tomatoes, peeled and diced.
- 1 tablespoon olive oil.
- 1 cup of water.

Preparation
1- Sauté the onion until translucent.
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3- Add the cup of bulgur and one cup water, and once it boils, let it simmer until
the water is absorbed.
4- Leave in pot for 10 minutes before serving.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
OKRA
in oil (Lebanese dish) eaten as side salad or as main course with pita bread
serves: 3

Ingredients
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RQLRQVVOLFHG  
- 1 tablespoon olive oil.
- 1 teaspoon coriander, dried.
- pepper to taste.
 NJUHGULSHWRPDWRHV
 JDUOLFFORYHGLFHG
- lemon juice to taste.
- pinch of cumin (optional).
- 1/4 cup of water.

Preparation
1- Heat the olive oil in a pot.
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3- Once mixture is slightly browned, add tomatoes, lemon juice and coriander.
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5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
BROCCOLI
salad
serves: 3

Ingredients
- 3 cups fresh broccoli.
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- 60g low fat feta cheese.
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Dressing
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- 1 tablespoon water.
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Preparation
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3UHSDUHWKHGUHVVLQJE\PL[LQJGUHVVLQJLQJUHGLHQWV
3- Sprinkle the dressing over the broccoli, adding the crumbled feta and sesame seeds.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
LOUBIEH
bi zeit (green beans in oil)
serves: 4

Ingredients
- 1 small onion, diced.
- 1 tablespoon olive oil.
- pepper to taste .
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- water as needed.
- 1 diced tomato.
JDUOLFFORYHVGLFHG

Preparation
1- Sauté the onion and garlic in the olive oil.
$GGWKHSHSSHUWRPDWRHVDQGWKHJUHHQEHDQVDQGVWLUXQWLOWKHPL[WXUHLVFRYHUHGLQ 
olive oil.
3- Add water to cover the beans, and cook on low heat without covering the pot, until the
water evaporates completely.
4- Serve warm or cold.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
MINTY TOMATO
with low fat Halloumi cheese & baked croutons
serves: 4

Ingredients
- 4 cups fresh tomatoes peeled and pureed. - 4 pieces rye bread.
JJUDWHGORZIDWKDOORXPLFKHHVH  WDEOHVSRRQVORZIDWVRXUFUHDP
- 1/4 cup mint. - 1 tablespoon olive oil.
- 1/4 cup white onion. - 1 teaspoon garlic.

Preparation
1- In a saucepan, sauté the chopped onion and garlic with olive oil.
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3- While the soup is heating, top each toasted bread with 15g cheese (1 tablespoon),
and place on a baking pan.
4- Add sour cream and mint to soup; pour soup in to soup bowl and top with toasted bread.
Sprinkle with pepper and garnish with mint.
5HFLSHE\6OLFHV5HVWDXUDQW
LENTIL
soup
serves: 4-5

Ingredients Dressing
- 1 cup dry yellow lentils. - 1/4 teaspoon salt.
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- 1 small potato. WHDVSRRQVFXPLQ
]XFFKLQLV - 1 teaspoon ginger.
- 3 small onions. - 1 tablespoon olive oil.
- 5 cups chicken stock.

Preparation
1- Wash lentils and let them drain.
0HDQZKLOHVWLUIU\WKHRQLRQDGGWKHFKRSSHGFDUURWV]XFFKLQLVDQGSRWDWR$GGWKH 
lentils with 5 cups pre-prepared chicken stock, and stir the mixture.
3- Leave on low heat for 30 minutes, then season with black pepper, grinded ginger, cumin,
and sprinkle of salt. Leave the mixture for 5 minutes, and then blend well in the food
processor.
4- Serve the soup hot and garnish with parsley and slices of lemon.
5HFLSHE\'2+
CARROT
soup
serves: 6

Ingredients
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WDEOHVSRRQKRQH\   WDEOHVSRRQVZKROHJUDLQÁRXU
- 1/4 teaspoon black pepper. - 1/4 teaspoon nutmeg, ground.
FXSVPLONIDWIUHH     WDEOHVSRRQVFKRSSHGSDUVOH\

Preparation
,QDSDQKHDWFDUURWVZLWKKRQH\DQGZDWHU&RYHUDQGOHDYHRQORZKHDWIRUPLQXWHV
'UDLQWKHFDUURWVDQGVHWDVLGHVRPHRILWVÁXLG
,QDQRWKHUSDQPL[ÁRXUSHSSHUQXWPHJDQGPLON&RRNRYHUPHGLXPKHDWZKLOHVWLUULQJ
occasionally, until the sauce thickens.
4- Blend the carrots and the sauce in the blender, until smooth and homogeneous.
$GGWKHUHPDLQLQJFDUURWÁXLGXQWLO\RXREWDLQWKHGHVLUHGVRXSWH[WXUH
6- Pour the soup in serving plates, and garnish each plate with a teaspoon of parsley.
7- Serve hot.
5HFLSHE\'2+
CHICKEN
soup
serves: 4-5

Ingredients Dressing
FKLFNHQEUHDVWVVNLQOHVV - 1/4 teaspoon salt.
FDUURWV - 1/4 teaspoon black pepper.
- 1 small potato. - 1 teaspoon ground mixed spice.
]XFFKLQLV - 1 tablespoon olive oil.
- 3 onions.
- 3 garlic cloves.
- parsley.
- 5 cups chicken stock.

Preparation
1- Cut the chicken into small pieces, then stir-fry in the oil with diced onions and garlic.
$GGWKHFKRSSHGFDUURWV]XFFKLQLSRWDWRHVDQGSRXUWKHFKLFNHQVWRFNRYHU6WLUWKH 
mixture well, and leave to simmer on low heat for 40 minutes.
3- Add the spices (pepper, mix ground spices, pinch of salt), and leave for 5 minutes.
4- Serve the soup warm and garnish with parsley.
1RWH&KLFNHQFDQEHVXEVWLWXWHGZLWKPHDWRUFXSVRIFRUQRUPL[HGYHJHWDEOHV
5HFLSHE\'2+
CHICKEN
& vegetable rice soup
serves: 6

Ingredients
- 6 cups chicken broth.
FXSFHOHU\GLFHG  
- 1/4 cup corn.
- 1 tablespoon fresh parsley, chopped.
- pepper to taste.
- 1/3 cup raw brown long grain rice.
- 1/4 cup onion, diced.
 FXSFDUURWGLFHG
- 1 cup peas.
- 1 teaspoon lemon zest.
- 1 cup cooked chicken, diced.

Preparation
1- Combine the stock with the vegetables and seasoning and bring to boil.
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3- Add the rice and keep cooking until the rice is well cooked.
4- Add the chicken pieces and heat, until the chicken is warm. Pour the soup and serve warm.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
HAREES
soup
serves: 4

Ingredients
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- 3 zucchinis, diced.
- 1 carrot, diced.
- 1 onion, diced.
- 5 cups vegetable broth.
- 1 tablespoon olive oil.
- 1 teaspoon dry mint.
- black pepper to taste.

Preparation
1- In a covered pot, boil the harees in vegetable broth.
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3- After the harees boils for one hour, add the vegetables.
4- Boil the mixture for another 15 minutes, sprinkle salt and pepper to taste.
5- Serve with a sprinkle of dry mint.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
PUREED
mujadara
serves: 4

Ingredients
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- 6 cups water.
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- 1 onion diced.
- 1 tablespoon olive oil.

Preparation
1- Soak the lentils in water and cook in 6 cups of water until soft.
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3- Add the rice, and keep cooking the pot until the rice is tender (stir often).
4- Add the olive oil once the desired consistency is reached.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
MIDDLE EASTERN
grilled salmon
serves: 4

Ingredients
- 4 tablespoons fresh chopped basil. - 1 tablespoon parsley.
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SLHFHVVDOPRQÂOOHWHDFKZHLJKLQJJ   EODFNSHSSHUWRVHDVRQ
- 4 chopped olives. - 4 lemon slices.

Preparation
1- Heat the grill, and spray a grilling tray with cooking oil. Place the tray 4 to 6 inches away
from the heat.
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HDFKVDOPRQÂOOHWZLWKHTXDODPRXQWVRIWKHPL[WXUH3ODFHWKHÂVKRQWKHKHDWNHHSLQJ
the coated side downwards.
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of the grill with least heat, and slightly reduce the grill’s temperature.
*ULOOXQWLOWKHÂVKEHFRPHVGDUNFRORUHG3ODFHLQDVHUYLQJSODWHDQGJDUQLVKZLWKOHPRQ
slices and chopped olives.
5HFLSHE\'2+
CHICKEN
& rice stew
serves: 4-6

Ingredients Seasoning
JVNLQOHVVERQHOHVVFKLFNHQRUJOHDQPHDWFDUURWV WHDVSRRQVDOW
VPDOOSRWDWR     ]XFFKLQLV WHDVSRRQ
RQLRQV     FXSFKRSSHGFDXOLÁRZHU black pepper.
- 1 cup diced tomatoes. - 3 garlic cloves. WHDVSRRQVFXPLQ
- parsley. - 5 cups chicken stock. - 1 teaspoon ginger.
- 1 cup whole grain rice. - 1 tablespoon olive oil.

Preparation
1- Trim the skin and extra fat. Then, place the chicken or meat in a heated pot with 8 cups of water and whole
spices and natural herbs and vegetables, such as: black pepper, cloves, basil leaves, nutmeg, cardamom,
onion, celery, and carrots.
/HDYHWKHPL[WXUHRQWKHKHDWIRUKRXUDQGWKHQGUDLQWKHÁXLG
3- Drizzle the olive oil in a pan, and shallow fry onion and garlic until golden; add the chopped carrots,
]XFFKLQLFDXOLÁRZHUSRWDWRDQGWRPDWRHVDQGDGGWKHFKLFNHQVWRFN6WLUWKHPL[WXUHDQGOHDYHRQORZ
heat for 10 minutes. Then, add the spices, and 1 teaspoon of ground ginger, cumin and a pinch of salt.
5LFHSUHSDUDWLRQPHWKRGVKDOORZIU\DFKRSSHGRQLRQLQROLYHRLOWKHQDGGWKHULFHDQGVWLUIRUPLQXWHV
7KHQDGGWKHVSLFHVFXSVRIVWRFNDQGDOORZLWWRFRRNIRUPLQXWHV
5- Prepare the serving plates by adding the rice, and the chicken or meat on top, with some sauce. Put the
remaining sauce in a separate serving pot.
5HFLSHE\'2+
BEEF
stew
serves: 4
Ingredients
JEHHI       WHDVSRRQVFDQRODRLO
FXSVRQLRQVFKRSSHG    FXSFHOHU\ÂQHO\FKRSSHG
FXSWRPDWRHVGLFHG     FXSVZHHWSRWDWRÂQHO\FKRSSHG
FXSSRWDWRHVZLWKVNLQÂQHO\FKRSSHG FXSPXVKURRPFKRSSHG
FXSFDUURWVÂQHO\FKRSSHG    JDUOLFFORYHVGLFHG
FXSNDOHFKRSSHG     FXSEDUOH\UDZ
- 1/4 cup red vinegar. - 1 teaspoon balsamic vinegar.
- 3 cups chicken or vegetable stock. - 1 teaspoon sage, dried, ground.
- 1 teaspoon fresh thyme, ground. - 1 tablespoon fresh parsley, chopped.
- 1 tablespoon dried thyme. - 1 teaspoon rosemary, dried, ground.
- black pepper to season.
Preparation
1- Heat the grill (or non-stick pan) to medium.
*ULOOWKHPHDWIRUPLQXWHVÁLSSLQJRQFH'RQRWRYHUFRRN5HPRYHIURPJULOODQGSODFH 
aside while preparing the vegetables.
3- In a big pan, stir-fry the vegetables in oil on medium heat until golden, for 10 minutes.
4- Cut the meat into small cubes; add the vegetables, vinegar, stock, spices and herbs.
5- Cook for 1 hour, until the grains are thoroughly cooked and you obtain a thick textured soup.
5HFLSHE\'2+
GRILLED CHICKEN
pasta & mushrooms
serves: 4

Ingredients
JRUVNLQOHVVERQHOHVVFKLFNHQEUHDVWV WDEOHVSRRQROLYHRLO
FXSRQLRQVFKRSSHG    FXSPXVKURRPVOLFHG
FXSZKLWHEHDQVFRRNHG    WDEOHVSRRQVGLFHGJDUOLF
- 1/4 cup fresh basil, chopped. - 1 pack whole grain pasta, uncooked.
- 1/4 cup parmesan cheese. - black pepper, to season.

Preparation
1- Heat the pan or grill, and slightly grease with oil.
*ULOOFKLFNHQIRUPLQXWHVXQWLOLWLVEURZQ
3- Let it rest for 5 minutes, then cut into stripes.
4- In a non-stick pan, heat olive oil on medium heat. Add the onion and mushroom, and cook for
5 minutes.
5- Add the beans, garlic, basil, chicken, and cook until done.
0HDQZKLOHÂOORIDSRWZLWKZDWHUDQGEULQJLWWRERLO$GGWKHSDVWDDQGFRYHUIRU
minutes, or until it becomes ‘al dente’.
7- Drain the pasta, and add the vegetable and chicken mixture. Stir well.
8- Garnish the plate with 1 teaspoon of parmesan cheese and a pinch of black pepper.
5HFLSHE\'2+
CHICKEN
& bean stew
serves: 6

Ingredients
- 11/4kg chicken thighs. - 1 tablespoon olive oil.
PHGLXPRQLRQVVOLFHG    JDUOLFFORYHGLFHG
VPDOOKRWSHSSHUVFKRSSHGVHHGVUHPRYHGJEHOOSHSSHUVJUHHQ\HOORZUHG
JWRPDWRHV      JUHGEHDQVFRRNHGDQGGUDLQHG
- 800g white beans, cooked and drained. - 400ml chicken stock.
- coriander, chopped, to garnish. -150ml low fat sour cream/labneh and
toasted bread to serve.

Preparation
1- Remove chicken skin. Heat the oil in a pot, and fry the chicken until golden brown. Set the
chicken aside.
3ODFHRQLRQDQGJDUOLFDQGVWLUIRUPLQXWHVXQWLOVRIWDQGJROGHQ
3- Add the chopped bell peppers, tomato, beans, and hot chicken stock.
4- Combine chicken and other ingredients together in the pot. Cover half of the pot, and
cook for 50 minutes, until the chicken is well cooked.
5- Garnish with coriander, and serve with sour cream/labneh and bread.
5HFLSHE\'2+
BAKED
ÂVK
serves: 4

Ingredients
SLHFHVJVDOPRQÂOOHWRUDQ\RWKHUÂVKWHDVSRRQVDQGWDEOHVSRRQVROLYHRLO
- salt and pepper. - 3 tomatoes, chopped.
VFDOOLRQVFKRSSHG     ]XFFKLQLVFKRSSHG
WDEOHVSRRQVOHPRQMXLFH    WHDVSRRQURVHPDU\
- 1 teaspoon dried thyme.

Preparation
1- Heat oven to 400ºF. 6SULQNOHWKHÂVKZLWKVDOWSHSSHUDQGWHDVSRRQVROLYHRLO
,QDPHGLXPERZOPL[WRPDWRHVVFDOOLRQVWDEOHVSRRQVROLYHRLOOHPRQMXLFH
rosemary, thyme, salt and pepper.
3ODFHVDOPRQÂVKLQWKLFNRYHQWUD\3RXUWDEOHVSRRQRIWKHWRPDWRPL[WXUHRYHUHDFK
SLHFHRIÂVK5HSHDWXQWLO\RXXVHDOOWKHTXDQWLW\
%DNHVDOPRQIRUPLQXWHVDQGWKHQSODFHRQWKHVHUYLQJSODWH
5HFLSHE\'2+
HAMMOR FISH
with grilled vegetables
serves: 4

Ingredients Garnish
J+DPPRUÂVKÂOOHW JOHPRQZHGJHV - lemon wedges.
POFDQRODRLO   JJDUOLFFKRSSHG - lollorosso (red lettuce).
- 5g white pepper powder. - iceberg lettuce.
- local lettuce (optional).
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JHJJSODQW   JFDUURW
JEDE\PDUURZ  JJUHHQFDSVLFXP
- 40g red capsicum. - 40g yellow capsicum.
- 5g oregano.

Preparation
1- Marinate the Hammor with canola oil, garlic, white pepper powder and salt, and keep it
aside.
&XWWKHYHJHWDEOHVLQWRPHGLXPWKLQVOLFHVDQGWKHQDGGRUHJDQRDQGVDOW
6SUD\DOLWWOHRLOLQDSDQVRWKDWWKHÂVKGRHVQRWVWLFNDQGWKHQJULOOWKHÂVKXQWLOJROGHQ
brown.
&RRNWKHYHJHWDEOHVZHOODQGVHUYHWKHÂVKZLWKWKHYHJHWDEOHRQWKHVLGH
5HFLSHE\WKH%LWH5LWHUHVWDXUDQWDQG&DIHV
LENTIL
chickpeas burger
serves: 4

Ingredients
WDEOHVSRRQWDKLQL 
- 1/4 cup lemon juice.
- 400g brown lentils.
- 4 spring onions.
FXSEUHDGFUXPEV
- 4 whole meal buns.
- 1 cup spinach.
  FXSORZIDW\RJKXUW
- 1 cup chickpeas.
- 1 tablespoon Indian curry paste.
- 1 egg.
  WDEOHVSRRQYHJHWDEOHRLO
- 4 sliced tomatoes.

Preparation
1- Dressing: Combine low fat yoghurt, lemon juice, tahini, black pepper and salt.
3ODFHWKHPDVKHGFKLFNSHDVOHQWLOVFXUU\SDVWHVSULQJRQLRQHJJDQGEUHDGFUXPEVLQD
large bowl. Season with salt and pepper.
+HDWWKHRLOLQDODUJHIU\LQJSDQRYHUDPHGLXPKHDW&RRNWKHSDWWLHVIRUWRPLQRQ 
each side.
4- Serve on wholemeal buns with tomato slices, spinach, and yoghurt dressing.
5HFLSHE\6OLFHV5HVWDXUDQW
SALMON FILLET
with balsamic vinaigrette
serves: 4

Ingredients
JVDOPRQÂOOHW
WHDVSRRQVOHPRQ]HVW
WDEOHVSRRQVOHPRQMXLFH
WHDVSRRQVGULHGURVHPDU\
Vinaigrette
- 1 tablespoon olive oil.
- 3 tablespoons balsamic vinegar.
- pepper to taste.
- 1 teaspoon mustard à l'ancienne.
- 1 teaspoon freshly chopped chives.

Preparation
0DULQDWHWKHÂVKÂOOHWLQOHPRQMXLFHOHPRQ]HVWDQGURVHPDU\PL[
%DNHDWº&XQWLOÂVKLVWHQGHUDQGIXOO\EDNHGIRUDURXQGPLQXWHV
3- In a small bowl, whisk balsamic vinegar with mustard and slowly whisk in olive oil.
4- Add chives, pepper and salt to taste.
6HUYHÂVKZLWKEDOVDPLFVDXFH
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
STEAMED
chinese salmon
serves: 3

Ingredients
VDOPRQÂOHWVHDFKHTXDOWRWKHVL]HRIKDQGSDOPDURXQGJUDPV
- lemon wedges (wedges from1 lemon).
- 1 tablespoon chopped ginger.
- 1.5 tablespoons low sodium soya sauce.
- 1 teaspoon sesame oil.
WHDVSRRQVXJDU

Preparation
1- Mix all the ingredients and marinate the salmon pieces in it for 30 minutes in the fridge.
,QD&KLQHVHEDPERRVWHDPHUVWHDPWKHVDOPRQVWHDNV
3- If you want you can scatter sesame seeds over them.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
FRUIT
salad
serves: 

Ingredients
- 1 cup mixed berries. - 1 medium apple.
- 1 orange. - 1 cup bananas.
FXSVWUDZEHUULHV    PHGLXPSHDU
NLZLV      PHGLXPSRPHJUDQDWH
FXSRUDQJHMXLFH

Preparation
1- Wash the fruits well and peel them if required; cut into small pieces and place them
together in a serving bowl.
$GGWKHRUDQJHMXLFH
5HFLSHE\'2+
BRAN
PXIÂQ
serves: 

Ingredients
- 5 whole eggs and 4 egg whites. - 100g dates.
POVNLPPHGPLON    JÁRXU
JZKROHPHDOÁRXU   WHDVSRRQEDNLQJSRZGHU
WHDVSRRQYDQLOODHVVHQFH  JSODLQ\RJXUWVNLPPHG
JEUDQÁDNHV   JXQVZHHWHQHGDSSOHVDXFH

Preparation
0L[WKHÁRXUZKROHPHDOIRXU%UDQÁDNHVDQGEDNLQJSRZGHUDQGVHWDVLGH
:KLVNWKHHJJVXQWLOVWLII
3- Soak the dates in water overnight and blend with a little water. Add the milk,
\RJXUWGDWHVDQGYDQLOODHVVHQFHDQGWKHQIROGZLWKWKHHJJVDQGWKHÁRXU
PL[WXUHQLFHO\WKHÁRXUPL[WXUHQLFHO\
3RUWLRQLQWRWKHPXIÂQFXSVDQGEDNHDWº&IRUPLQ
5HFLSHE\WKH%LWH5LWHUHVWDXUDQWDQG&DIHV
UNBELIEVABLE
fruit salad
serves: 5

Ingredients
- 1 mango, diced. NLZLVVOLFHG
- 1 orange, diced. - 1 bananas - sliced thinly.
FXSVWUDZEHUULHVVOLFHG  WDEOHVSRRQVRIGULHGFUDQEHUU\
DSSOHGLFHG     IUHVKRUDQJHMXLFH
WDEOHVSRRQRUDQJHEORVVRPZDWHU WDEOHVSRRQVRIDOPRQGVEODQFKHGDQGSHHOHG
- 1 tablespoon pistachio nuts (unsalted),
soaked in cold water.

Preparation
1- Mix all ingredients together and serve in individual cups with almonds, pistachio nuts and
whipped cream as a garnish.
5HFLSHE\,03(5,$/&2//(*(/21'21',$%(7(6&(17(5
 Food outlets that wish to apply for the Weqaya Healthy Eating Program

can register online at the following link: KWWSZZZKDDGDHHUJDKHDOWK\PHQXDVS[

DOH will follow up and contact interested entities.

:HDFNQRZOHGJHWKHFRQWULEXWLRQRIPDQ\HQWLWLHVWRWKLVUHFLSHERRNLQFOXGLQJ
7KH ,PSHULDO &ROOHJH /RQGRQ 'LDEHWHV &HQWHU ,&'/&  (PLUDWHV 3DODFH )DLUPRQW
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%21$33(7,7
‫ﺑﺎﻟﻌﺎﻓﻴﺔ!‬
 ‫اﻟﻤﻨﺸﺂت اﻟﻐﺬاﺋﻴﺔ اﻟﺘﻲ ﺗﺮﻏﺐ ﻓﻲ ﺗﻄﺒﻴﻖ ﺑﺮﻧﺎﻣﺞ وﻗﺎﻳﺔ ﻟﻃﻌﻤﺔ اﻟﺼﺤﻴﺔ‪،‬‬

‫ﻳﻤﻜﻨﻬﺎ اﻟﺘﺴﺠﻴﻞ ﻋﺒﺮ اﻟﺮاﺑﻂ ا(ﻟﻜﺘﺮوﻧﻲ اﻟﺘﺎﻟﻲ ‪http://www.haad.ae/erga/healthymenu.aspx :‬‬

‫وﺳﻮف ﺗﺘﻢ اﻟﻤﺘﺎﺑﻌﺔ واﻟﺘﻮاﺻﻞ ﻣﻦ ﻗﺒﻞ داﺋﺮة اﻟﺼﺤﺔ ﻣﻊ اﻟﻤﻨﺸﺂت اﻟﻐﺬاﺋﻴﺔ اﻟﺘﻲ ﻗﺎﻣﺖ ﺑﺎﻟﺘﺴﺠﻴﻞ‪.‬‬

‫ﺧﺘﺎﻣ‪ ،A‬ﻧﻮد أن ﻧﺸﻜﺮ اﻟﻤﻨﺸﺂت اﻟﺘﻲ ﺳﺎﻫﻤﺖ ﺑﻮﺻﻔﺎت ﻓﻲ ﻫﺬا اﻟﻜﺘﻴﺐ ﻣﻊ داﺋﺮة اﻟﺼﺤﺔ وﻫﻲ إﻣﺒﺮﻳﺎل‬
‫ﻛﻮﻟﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‪ ،‬ﻗﺼﺮ ا(ﻣﺎرات‪ ،‬ﻓﻨﺪق ﻓﻴﺮﻣﻮﻧﺖ ﺑﺎب اﻟﺒﺤﺮ‪ ،‬ﻛﺎﻓﺘﺮﻳﺎ ﺑﺎﻳﺖ راﻳﺖ‪ ،‬ﻣﻄﻌﻢ ﺳﻼﻳﺴﺰ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺳﻠﻄﺔ‬
‫اﻟﻔﺎﻛﻬﺔ اﻟﺮاﺋﻌﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 5 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 2 -‬ﻛﻮب ﻓﺮاوﻟﺔ ﻣﻘﻄﻌﺔ إﻟﻰ ﺷﺮاﺋﺢ‪.‬‬
‫‪ -‬ﺣﺒﺔ ﺧﻮخ‪ ،‬ﻣﻘﻄﻊ‪.‬‬
‫‪ 2 -‬ﺣﺒﺔ ﻛﻴﻮي‪ ،‬ﻣﻘﻄﻊ‪.‬‬
‫‪ -‬ﺣﺒﺔ ﺑﺮﺗﻘﺎل‪ ،‬ﻣﻘﻄﻊ‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﺗﻮت ﺑﺮي ﻣﺠﻔﻒ‪.‬‬
‫‪ -‬ﺣﺒﺔ ﺗﻔﺎح‪ ،‬ﻣﻘﻄﻊ‪.‬‬
‫‪  -‬ﻛﻮب ﻋﺼﻴﺮ ﺑﺮﺗﻘﺎل ﻃﺎزج‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﻣﺎء زﻫﺮ ﺑﺮﺗﻘﺎل‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﻟﻮز ﻣﻨﻘﻮع ﻓﻲ اﻟﻤﺎء وﻣﻘﺸﺮ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﻓﺴﺘﻖ ﺣﻠﺒﻲ اﻟﻤﺎء اﻟﺒﺎردة‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‬
‫‪ -1‬ﺗﺨﻠﻂ ﺟﻤﻴﻊ اﻟﻤﻜﻮﻧﺎت وﺗﻘﺪم ﻓﻲ أﻛﻮاب ﻓﺮدﻳﺔ وﺗﺰﻳﻦ ﺑﺎﻟﻠﻮز واﻟﻔﺴﺘﻖ اﻟﺤﻠﺒﻲ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﻄﻌﻢ وﻣﻘﻬﻰ ﺑﺎﻳﺖ راﻳﺖ‬
 ‫ﻛﻌﻜﺔ‬
‫اﻟﻨﺨﺎﻟﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 12 :‬أﺷﺨﺎص‬

‫‪ 100 -‬ﺟﻢ ﺗﻤﺮ‪.‬‬
‫‪ 250 -‬ﺟﻢ دﻗﻴﻖ رﻗﻢ ‪.1‬‬
‫‪  -‬ﻣﻠﻌﻘﺔ ﺑﻴﻜﻨﺞ ﺑﺎودر‪.‬‬
‫‪ 120 -‬ﺟﻢ روب ﺧﺎل ﻣﻦ اﻟﺪﺳﻢ‬
‫‪ 100 -‬ﺟﻢ ﺻﻠﺼﺔ اﻟﺘﻔﺎح اﻟﻐﻴﺮ ﻣﺤﻠﻰ‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 5 -‬ﺑﻴﻀﺎت ﻛﺎﻣﻠﺔ و‪ 4‬ﺑﻴﺎض اﻟﺒﻴﺾ‪.‬‬
‫‪150 -‬ﻣﻞ ﺣﻠﻴﺐ ﺧﺎﻟﻲ اﻟﺪﺳﻢ‪.‬‬
‫‪ 250 -‬ﺟﺮام دﻗﻴﻖ اﻟﻘﻤﺢ اﻟﻜﺎﻣﻞ‪.‬‬
‫‪  -‬ﻣﻠﻌﻘﺔ ﻣﻦ اﻟﻔﺎﻧﻴﻠﻴﺎ‪.‬‬
‫‪ 250 -‬ﻏﻢ رﻗﺎﺋﻖ اﻟﻨﺨﺎﻟﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‬
‫‪ -1‬ﻳﺨﻠﻂ اﻟﺪﻗﻴﻖ اﻟﻤﻨﺨﻮل ﻣﻊ اﻟﺪﻗﻴﻖ اﻟﻜﺎﻣﻞ ورﻗﺎﺋﻖ اﻟﻨﺨﺎﻟﺔ واﻟﺒﻴﻜﻨﺞ ﺑﺎودر وﻳﻮﺿﻊ ﺟﺎﻧﺒ‪.A‬‬
‫‪ -2‬ﻳﺨﻔﻖ ﺑﺎﻟﺨﻼط اﻟﺒﻴﺾ ﺣﺘﻰ ﻳﺼﺒﺢ اﻟﻤﺰﻳﺞ ﻛﺜﻴﻒ اﻟﻘﻮام ﺛﻢ ﻳﻀﺎف زﻳﺖ اﻟﻜﺎﻧﻮﻻ واﻟﺤﻠﻴﺐ واﻟﻔﺎﻧﻴﻠﻴﺎ‪.‬‬
‫‪ -3‬ﻳﻨﻘﻊ اﻟﺘﻤﺮ ﺑﺎﻟﻤﺎء ﺧﻼل اﻟﻠﻴﻞ ﺛﻢ ﻳﺨﻠﻂ ﻣﻊ اﻟﻘﻠﻴﻞ ﻣﻦ اﻟﻤﺎء‪ .‬ﻳﻀﺎف اﻟﺤﻠﻴﺐ واﻟﺮوب واﻟﺘﻤﺮ واﻟﻔﺎﻧﻴﻠﻴﺎ‬
‫وﻳﻀﺎف ﻫﺬا اﻟﺨﻠﻴﻂ ﻣﻊ اﻟﺒﻴﺾ ﺛﻢ ﻳﻤﺰج ﻣﻊ اﻟﻄﺤﻴﻦ ﺑﺸﻜﻞ ﺟﻴﺪ‪.‬‬
‫‪ -4‬ﻳﺠﺰأ اﻟﻤﺰﻳﺞ ﻓﻲ ﻛﺆوس اﻟﻜﻌﻚ وﻳﺨﺒﺰ ﻓﻲ ﻓﺮن ﺑﺤﺮارة ‪ 180‬درﺟﺔ ﻣﺌﻮﻳﺔ ﻟﻤﺪة ‪ 20‬دﻗﻴﻘﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺳﻠﻄﺔ‬
‫ﻓﻮاﻛﻪ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 - 2 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﺘﻮت اﻟﻤﺸﻜﻞ‪.‬‬
‫‪ -‬ﺗﻔﺎﺣﺔ ﻣﺘﻮﺳﻄﺔ اﻟﺤﺠﻢ‪.‬‬
‫‪ -‬ﺑﺮﺗﻘﺎل‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻤﻮز‪.‬‬
‫‪ -‬ﻧﺼﻒ ﻛﻮب ﻓﺮاوﻟﺔ‪.‬‬
‫‪ -‬ﻛﻤﺜﺮى ﻣﺘﻮﺳﻄﺔ اﻟﺤﺠﻢ‪.‬‬
‫‪ 2 -‬ﻛﻴﻮي‪.‬‬
‫‪ -‬رﻣﺎن ﻣﺘﻮﺳﻄﺔ اﻟﺤﺠﻢ‪.‬‬
‫‪ -‬ﻧﺼﻒ ﻛﻮب ﻋﺼﻴﺮ ﺑﺮﺗﻘﺎل‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‬
‫‪ -1‬ﺗﻐﺴﻞ اﻟﻔﻮاﻛﻪ ﺟﻴﺪ‪ j‬وﻳﺰال اﻟﻘﺸﺮ ﻋﻨﻬﺎ ﻋﻨﺪ اﻟﺤﺎﺟﺔ‪ ،‬ﺗﻘﻄﻊ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪ ،‬ﺛﻢ ﺗﻮﺿﻊ ﻣﻊ ﺑﻌﻀﻬﺎ اﻟﺒﻌﺾ ﻓﻲ اﻟﻄﺒﻖ‬
‫وﻳﻀﺎف ﻟﻬﺎ ﻋﺼﻴﺮ اﻟﺒﺮﺗﻘﺎل‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫اﻟﺴﺎﻟﻤﻮن‬
‫ﻋﻠﻰ اﻟﻄﺮﻳﻘﺔ اﻟﺼﻴﻨﻴﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 3 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 3 -‬ﻗﻄﻊ ﺳﺎﻟﻤﻮن )ﻗﻴﺎس ﻛﻒ اﻟﻴﺪ ﻟﻠﻘﻄﻌﺔ ‪ -‬ﺣﻮاﻟﻲ ‪ 85‬ﺟﺮام(‪.‬‬
‫‪ -‬ﺣﺒﺔ ﻟﻴﻤﻮن ﺣﺎﻣﺾ ﻣﻘﻄﻌﺔ أرﺑﺎع‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة زﻧﺠﺒﻴﻞ ﻃﺎزج‪.‬‬
‫‪ 1.5 -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﺻﻮﻳﺎ ﻗﻠﻴﻠﺔ اﻟﺼﻮدﻳﻮم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة زﻳﺖ ﺳﻤﺴﻢ‪.‬‬
‫‪  -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﺳﻜﺮ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﺨﻠﻂ ﺟﻤﻴﻊ اﻟﻤﻘﺎدﻳﺮ وﻳﺘﺒﻞ ﺑﻬﺎ اﻟﺴﻠﻤﻮن وﻳﺘﺮك ﻓﻲ اﻟﺘﺘﺒﻴﻠﺔ ﻟﻤﺪة ‪ 30‬دﻗﻴﻘﺔ ﻓﻲ اﻟﺒﺮاد )اﻟﺜﻼﺟﺔ(‪.‬‬
‫‪ -2‬ﻳﻮﺿﻊ اﻟﺴﻤﻚ اﻟﻤﺘﺒﻞ ﻓﻲ ﻃﻨﺠﺮة اﻟﻄﻬﻲ ﺑﺎﻟﺒﺨﺎر‪.‬‬
‫‪ -3‬ﻣﻤﻜﻦ إﺿﺎﻓﺔ اﻟﺴﻤﺴﻢ ﻟﻠﺘﺰﻳﻴﻦ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﻓﻴﻠﻴﻪ ﺳﻤﻚ اﻟﺴﻠﻤﻮن‬
‫ﻣﻊ ﺻﻠﺼﺔ ﺧﻞ اﻟﺒﻠﺴﻤﻴﻚ )‪(Balsamic Vinaigrette‬‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﺑﺮش ﻟﻴﻤﻮن ﺣﺎﻣﺾ‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة إﻛﻠﻴﻞ اﻟﺠﺒﻞ‪.‬‬
‫‪ 3 -‬ﻣﻼﻋﻖ ﻛﺒﻴﺮة ﺧﻞ اﻟﺒﻠﺴﻤﻴﻚ‪.‬‬
‫‪ 1 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﺧﺮدل‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 600 -‬ﺟﻢ ﺳﻠﻤﻮن ﻓﻴﻠﻴﻪ‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻋﺼﻴﺮ ﻟﻴﻤﻮن ﺣﺎﻣﺾ‪.‬‬
‫ﺻﻠﺼﺔ ﺧﻞ اﻟﺒﻠﺴﻤﻴﻚ‪:‬‬
‫‪ 1.5 -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة زﻳﺖ زﻳﺘﻮن‪.‬‬
‫‪ -‬ﻣﻠﺢ وﻓﻠﻔﻞ أﺳﻮد ﺣﺴﺐ اﻟﺬوق‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﺛﻮم ﻃﺎزج ﻣﻔﺮوم‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﻨﻘﻊ ﺷﺮاﺋﺢ ﻓﻴﻠﻴﻪ اﻟﺴﻠﻤﻮن ﺑﻌﺼﻴﺮ اﻟﻠﻴﻤﻮن اﻟﺤﺎﻣﺾ‪ ،‬ﺑﺮش اﻟﻠﻴﻤﻮن اﻟﺤﺎﻣﺾ وإﻛﻠﻴﻞ اﻟﺠﺒﻞ وﻳﺨﻠﻂ ﺟﻴﺪ‪.j‬‬
‫‪ -2‬ﻳﻮﺿﻊ اﻟﺴﻤﻚ ﻓﻲ اﻟﻔﺮن ﻋﻠﻰ ‪ 220‬درﺟﺔ ﻣﺌﻮﻳﺔ ﺣﺘﻰ ﻳﺼﺒﺢ ﻃﺮي وﻣﻜﺘﻤﻞ اﻟﺨﺒﺰ‪ ،‬ﻟﺤﻮاﻟﻲ ‪ 25‬دﻗﻴﻘﺔ‪.‬‬
‫‪ -3‬ﻳﺨﻔﻖ ﺧﻞ اﻟﺒﻠﺴﻤﻴﻚ ﻣﻊ اﻟﺨﺮدل ﻓﻲ وﻋﺎء ﺻﻐﻴﺮ ﺛﻢ ﻳﻀﺎف إﻟﻴﻪ زﻳﺖ اﻟﺰﻳﺘﻮن ﺗﺪرﻳﺠﻴ‪ A‬ﻣﻊ ا(ﺳﺘﻤﺮار ﻓﻲ اﻟﺨﻔﻖ‪.‬‬
‫‪ -4‬ﻳﻀﺎف اﻟﺜﻮم واﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد واﻟﻤﻠﺢ ﺣﺴﺐ اﻟﺬوق‪.‬‬
‫‪ -5‬ﺗﻀﺎف ﺻﻠﺼﺔ ﺧﻞ اﻟﺒﻠﺴﻤﻴﻚ إﻟﻰ ﻓﻴﻠﻴﻪ اﻟﺴﻠﻤﻮن وﻳﻘﺪم‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﻄﻌﻢ ﺳﻼﻳﺴﺰ‬
 ‫ﺑﺮﺟﺮ اﻟﻌﺪس‬
‫واﻟﺤﻤﺺ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪  -‬ﻛﻮب زﺑﺎدي ﻗﻠﻴﻞ اﻟﺪﺳﻢ‪.‬‬ ‫‪ 1 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻃﺤﻴﻨﻴﺔ‪.‬‬
‫‪ -‬ﻛﻮب ﺣﻤﺺ‪.‬‬ ‫‪  -‬ﻛﻮب ﻋﺼﻴﺮ ﻟﻴﻤﻮن‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻌﺠﻮن اﻟﻜﺎري اﻟﻬﻨﺪي‪.‬‬ ‫‪ 400 -‬ﺟﻢ ﻋﺪس ﺑﻨﻲ‪.‬‬
‫‪ -‬ﺑﻴﺾ‪.‬‬ ‫‪ 4 -‬ﺑﺼﻞ أﺧﻀﺮ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ ﻧﺒﺎﺗﻲ‪.‬‬ ‫‪  -‬ﻛﻮب ﻓﺘﺎت اﻟﺨﺒﺰ‪.‬‬
‫‪ 4 -‬ﺣﺒﺎت ﻃﻤﺎﻃﻢ ﻣﻘﻄﻌﺔ ﺷﺮاﺋﺢ‪.‬‬ ‫‪ 4 -‬ﺧﺒﺰ اﻟﺒﺮﺟﺮ ‪ -‬ﺣﺒﻮب ﻛﺎﻣﻠﺔ‪.‬‬
‫‪ -‬ﻛﻮب ﺳﺒﺎﻧﺦ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫اﻟﺼﻠﺼﺔ‪ :‬ﻳﺨﻠﻂ اﻟﺰﺑﺎدي ﻗﻠﻴﻞ اﻟﺪﺳﻢ وﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن واﻟﻄﺤﻴﻨﺔ واﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد واﻟﻤﻠﺢ‪.‬‬
‫‪ -1‬ﻳﻮﺿﻊ اﻟﺤﻤﺺ اﻟﻤﻬﺮوس واﻟﻌﺪس وﻣﻌﺠﻮن اﻟﻜﺎري واﻟﺒﺼﻞ ا‪q‬ﺧﻀﺮ واﻟﺒﻴﺾ وﻓﺘﺎت اﻟﺨﺒﺰ ﻓﻲ وﻋﺎء ﻛﺒﻴﺮ وﻳﺘﺒﻞ‬
‫ﺑﺎﻟﻤﻠﺢ واﻟﻔﻠﻔﻞ‪.‬‬
‫‪ -2‬ﻳﺴﺨﻦ اﻟﺰﻳﺖ ﻓﻲ ﻣﻘﻼة ﻛﺒﻴﺮة ﻋﻠﻰ ﻧﺎر ﻣﺘﻮﺳﻄﺔ‪.‬‬
‫‪ -3‬ﺗﺤﻤﺮ ﻗﻄﻊ اﻟﺒﺮﺟﺮ ﻟﻤﺪة ‪ 2‬إﻟﻰ ‪ 3‬دﻗﺎﺋﻖ ﻋﻠﻰ ﻛﻞ ﺟﺎﻧﺐ‪.‬‬
‫ﺗﻘﺪم ﻣﻊ ﺷﺮاﺋﺢ اﻟﻄﻤﺎﻃﻢ وﺻﻠﺼﺔ اﻟﺰﺑﺎدي واﻟﺴﺒﺎﻧﺦ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﻄﻌﻢ وﻣﻘﻬﻰ ﺑﺎﻳﺖ راﻳﺖ‬
 ‫ﺳﻤﻚ اﻟﻬﺎﻣﻮر‬
‫ﻣﻊ اﻟﺨﻀﺎر اﻟﻤﺸﻮﻳﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫ﻟﻠﺘﺰﻳﻴﻦ‬ ‫اﻟﻤﻘﺎدﻳﺮ‬
‫ﺷﺮاﺋﺢ ﻟﻴﻤﻮن‪ ،‬أﻧﻮاع ﻣﺨﺘﻠﻔﺔ‬ ‫‪ 25 -‬ﺟﻢ ﺷﺮاﺋﺢ ﻟﻴﻤﻮن‪.‬‬ ‫‪ 650 -‬ﺟﻢ ﻓﻴﻠﻴﻪ ﻫﺎﻣﻮر‪.‬‬
‫ﻣﻦ اﻟﺨﺲ )ﺣﺴﺐ اﻟﺮﻏﺒﺔ(‪.‬‬ ‫‪12 -‬ﺟﻢ ﺛﻮم ﻣﻔﺮوم‪.‬‬ ‫‪ 40 -‬ﻣﻞ ﻣﻦ زﻳﺖ اﻟﻜﺎﻧﻮﻻ‪.‬‬
‫‪ 5 -‬ﺟﻢ ﻣﺴﺤﻮق اﻟﻔﻠﻔﻞ ا‪q‬ﺑﻴﺾ‪.‬‬
‫اﻟﺨﻀﺮوات‪:‬‬
‫‪ 200 -‬ﺟﻢ ﺟﺰر‪.‬‬ ‫‪ 200 -‬ﺟﻢ ﺑﺎذﻧﺠﺎن‪.‬‬
‫‪160 -‬ﺟﻢ ﻓﻠﻴﻔﻠﺔ ﺧﻀﺮاء‪.‬‬ ‫‪ 200 -‬ﺟﻢ ﻗﺮع أو ﻛﻮﺳﺎ‪.‬‬
‫‪ 40 -‬ﺟﻢ ﻓﻠﻴﻔﻠﺔ ﺻﻔﺮاء‪.‬‬ ‫‪ 40 -‬ﺟﻢ ﻓﻠﻴﻔﻠﺔ ﺣﻤﺮاء‪.‬‬
‫‪ 5 -‬ﺟﻢ رﻳﺤﺎن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻨﻘﻊ اﻟﻬﺎﻣﻮر ﻣﻊ زﻳﺖ اﻟﻜﺎﻧﻮﻻ واﻟﺜﻮم وﻣﺴﺤﻮق اﻟﻔﻠﻔﻞ ا‪q‬ﺑﻴﺾ واﻟﻤﻠﺢ وﻳﻮﺿﻊ ﺟﺎﻧﺒ‪.A‬‬
‫‪ -2‬ﺗﻘﻄﻊ اﻟﺨﻀﺮوات إﻟﻰ ﺷﺮاﺋﺢ رﻗﻴﻘﺔ وﻣﺘﻮﺳﻄﺔ ﺛﻢ ﻳﻀﺎف إﻟﻴﻬﺎ اﻟﺮﻳﺤﺎن واﻟﻤﻠﺢ‪.‬‬
‫‪ -3‬ﻳﺮش ﻗﻠﻴﻞ ﻣﻦ اﻟﺰﻳﺖ ﻓﻲ ﻣﻘﻼة ﺣﺘﻰ ﻻ ﻳﻠﺼﻖ اﻟﺴﻤﻚ‪ ،‬ﻳﺸﻮى ﺣﺘﻰ ﻳﻜﺘﺴﺐ اﻟﻠﻮن اﻟﺒﻨﻲ اﻟﺬﻫﺒﻲ‪.‬‬
‫‪ -4‬ﺗﻄﻬﻰ اﻟﺨﻀﺎر وﺗﻘﺪم ﻣﻊ اﻟﺴﻤﻚ ﻋﻠﻰ ﺟﻨﺐ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫اﻟﺴﻤﻚ‬
‫اﻟﻤﺨﺒﻮز‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة و‪ 2‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬
‫‪ 3 -‬ﺣﺒﺎت ﻃﻤﺎﻃﻢ‪.‬‬
‫‪ 2 -‬ﺣﺒﺔ ﻛﻮﺳﺎ ﻣﻔﺮوم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة إﻛﻠﻴﻞ اﻟﺠﺒﻞ‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 4 -‬ﻗﻄﻊ ﻓﻴﻠﻴﻪ ﺳﻤﻚ اﻟﺴﻠﻤﻮن ‪ -‬أو أي ﻧﻮع آﺧﺮ‪.‬‬
‫‪ -‬ﻣﻠﺢ وﺑﻬﺎر أﺳﻮد‪.‬‬
‫‪ 2 -‬ﺑﺼﻞ أﺧﻀﺮ ﻣﻔﺮوم‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة زﻋﺘﺮ ﻳﺎﺑﺲ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﺤﻤﻰ اﻟﻔﺮن اﻟﻰ درﺟﺔ ‪ 400‬ﻓﻬﺮﻧﻬﺎﻳﺖ " ‪ 200‬درﺟﺔ ﻣﺌﻮﻳﺔ"‪ .‬ﺗﺮش ﻣﻠﻌﻘﺘﻴﻦ ﺻﻐﻴﺮﺗﻴﻦ ﻣﻦ زﻳﺖ اﻟﺰﻳﺘﻮن واﻟﻤﻠﺢ واﻟﺒﻬﺎر‬
‫ﻋﻠﻰ اﻟﺴﻤﻚ‪ .‬ﻓﻲ وﻋﺎء ﻣﺘﻮﺳﻂ ﺗﺨﻠﻂ اﻟﻄﻤﺎﻃﻢ‪ ،‬اﻟﺒﺼﻞ ا‪q‬ﺧﻀﺮ‪ ،‬ﻣﻠﻌﻘﺘﻴﻦ أﻛﻞ زﻳﺖ زﻳﺘﻮن‪ ،‬ﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن‪ ،‬إﻛﻠﻴﻞ اﻟﺠﺒﻞ‪،‬‬
‫اﻟﺰﻋﺘﺮ‪ ،‬ﻣﻠﺢ وﺑﻬﺎر أﺳﻮد‪.‬‬
‫‪ -2‬ﻳﻮﺿﻊ ﺳﻤﻚ اﻟﺴﻠﻤﻮن ﻓﻲ ﺻﻴﻨﻴﺔ ﺧﺒﺰ ﺳﻤﻴﻜﺔ‪ .‬ﺗﺴﻜﺐ ﻣﻠﻌﻘﺔ ﻣﻦ ﻣﺰﻳﺞ اﻟﻄﻤﺎﻃﻢ ﻓﻮق ﻗﻄﻌﺔ اﻟﺴﻤﻚ‪ .‬ﺗﻌﺎد‬
‫ﻫﺬه اﻟﻌﻤﻠﻴﺔ ﺣﺘﻰ ﺗﻨﺘﻬﻲ اﻟﻜﻤﻴﺔ‪.‬‬
‫‪ -3‬ﻳﺨﺒﺰ اﻟﺴﻠﻤﻮن ﻟﻤﺪة ‪ 25‬دﻗﻴﻘﺔ‪ .‬وﻣﻦ ﺛﻢ ﻳﻮﺿﻊ ﻓﻲ ﺻﺤﻦ اﻟﺘﻘﺪﻳﻢ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺻﺎﻟﻮﻧﺔ اﻟﺪﺟﺎج‬
‫واﻟﺒﻘﻮﻟﻴﺎت‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 :‬أﺷﺨﺎص‬

‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬
‫‪ -‬ﻓﺺ ﺛﻮم ﻣﺪﻗﻮق‪.‬‬
‫‪ 250 -‬ﺟﻢ ﻓﻠﻔﻞ ﻣﻠﻮن )أﺧﻀﺮ‪ ،‬أﺻﻔﺮ‪ ،‬أﺣﻤﺮ(‪.‬‬
‫‪ 420 -‬ﺟﻢ ﻓﺎﺻﻮﻟﻴﺎ ﺣﻤﺮاء‪ ،‬ﻣﻄﻬﻮة وﻣﺼﻔﺎة‪.‬‬
‫‪ 400 -‬ﻣﻞ ﻣﺮق اﻟﺪﺟﺎج‪.‬‬
‫‪150 -‬ﻣﻞ ﻟﺒﻨﺔ ﻗﻠﻴﻠﺔ اﻟﺪﺳﻢ وﺧﺒﺰ ﻣﺤﻤﺺ ﻟﻠﺘﻘﺪﻳﻢ‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪1 -‬و ﻛﺠﻢ أﻓﺨﺎذ اﻟﺪﺟﺎج‪.‬‬
‫‪ 2 -‬ﺣﺒﺔ ﻣﻦ اﻟﺒﺼﻞ ﻣﺘﻮﺳﻄﺔ ﻣﻘﻄﻌﺔ ﺷﺮاﺋﺢ‪.‬‬
‫‪ 2 -‬ﺣﺒﺔ ﻓﻠﻔﻞ ﺻﻐﻴﺮة ﺣﺎرة ﻣﻨﺰوﻋﺔ اﻟﺒﺬور وﻣﻘﻄﻌﺔ )اﺧﺘﻴﺎري(‪.‬‬
‫‪ 400 -‬ﺟﻢ ﻃﻤﺎﻃﻢ‪.‬‬
‫‪ 800 -‬ﺟﻢ ﻓﺎﺻﻮﻟﻴﺎء ﺑﻴﻀﺎء‪ ،‬ﻣﻄﻬﻮة وﻣﺼﻔﺎة‪.‬‬
‫‪ -‬ﻛﺰﺑﺮة ﻣﻔﺮوﻣﺔ ﻟﻠﺰﻳﻨﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻨﺰع اﻟﺠﻠﺪ ﻋﻦ اﻟﺪﺟﺎج‪ .‬ﺛﻢ ﻳﺤﻤﻰ اﻟﺰﻳﺖ ﻓﻲ اﻟﻘﺪر وﻳﺤﻤﺮ اﻟﺪﺟﺎج ﻓﻴﻪ‪ .‬ﻳﺘﺮك اﻟﺪﺟﺎج ﻋﻠﻰ ﺟﻨﺐ‪.‬‬
‫‪ -2‬ﻳﻮﺿﻊ اﻟﺒﺼﻞ واﻟﺜﻮم‪ ،‬وﻳﻘﻠﺐ ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ ﺣﺘﻰ ﻳﺼﺒﺢ ﻟﻴﻦ وذﻫﺒﻲ اﻟﻠﻮن‪.‬‬
‫‪ -3‬ﻳﻀﺎف اﻟﻔﻠﻔﻞ اﻟﻤﻠﻮن واﻟﻄﻤﺎﻃﻢ واﻟﻔﺎﺻﻮﻟﻴﺎ وﻣﺮق اﻟﺪﺟﺎج اﻟﺴﺎﺧﻦ‪.‬‬
‫‪ -4‬ﻳﻮﺿﻊ اﻟﺪﺟﺎج ﻣﻊ اﻟﻤﻜﻮﻧﺎت ا‪q‬ﺧﺮى‪ ،‬وﺗﻐﻄﻰ ﻧﺼﻒ اﻟﺤﻠﺔ وﻳﺘﺮك اﻟﻄﻌﺎم ﻟﻴﻄﻬﻮ ﻟﻤﺪة ‪ 50‬دﻗﻴﻘﺔ ﺣﺘﻰ ﻳﻄﻬﻰ اﻟﺪﺟﺎج‬
‫ﺟﻴﺪ‪.j‬‬
‫‪ -5‬ﺗﺮش اﻟﻜﺰﺑﺮة وﻳﻘﺪم ﻣﻊ اﻟﻠﺒﻨﺔ واﻟﺨﺒﺰ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﻣﻌﻜﺮوﻧﺔ‬
‫ﻣﻊ اﻟﺪﺟﺎج اﻟﻤﺸﻮي واﻟﻔﻄﺮ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻔﻄﺮ اﻟﻤﻘﻄﻊ اﻟﻰ ﺷﺮاﺋﺢ‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻦ اﻟﺜﻮم اﻟﻤﻔﺮوم‪.‬‬
‫‪ -‬ﻋﻠﺒﺔ ﻣﻦ اﻟﻤﻌﻜﺮوﻧﺔ اﻟﻤﺼﻨﻮﻋﺔ ﻣﻦ اﻟﻘﻤﺢ اﻟﻜﺎﻣﻞ‬
‫)ﻏﻴﺮ ﻣﻄﺒﻮﺧﺔ(‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﻗﻄﻌﺘﺎن ﻣﻦ ﺻﺪور اﻟﺪﺟﺎج اﻟﺨﺎﻟﻴﺔ ﻣﻦ اﻟﻌﻈﻢ وﻣﻨﺰوﻋﺔ اﻟﺠﻠﺪ )‪ 450‬ﺟﻢ(‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺒﺼﻞ اﻟﻤﻔﺮوم‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻔﺎﺻﻮﻟﻴﺎ اﻟﺒﻴﻀﺎء اﻟﻤﻄﺒﻮﺧﺔ‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺮﻳﺤﺎن اﻟﻄﺎزج اﻟﻤﻔﺮوم‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ ﺟﺒﻨﺔ اﻟﺒﺎرﻣﻴﺰان‪.‬‬
‫‪ -‬ﻓﻠﻔﻞ أﺳﻮد ﻣﻄﺤﻮن‪ ،‬ﻟﻠﻨﻜﻬﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﺴﺨﻦ اﻟﻤﻘﻼة أو اﻟﺸﻮاﻳﺔ وﺗﺪﻫﻦ‪ /‬ﺗﺮش ﺑﻘﻠﻴﻞ ﻣﻦ اﻟﺰﻳﺖ‪.‬‬
‫‪ -2‬ﻳﺸﻮى اﻟﺪﺟﺎج ﺣﺘﻰ ﻳﺼﺒﺢ ﺑﻨﻲ اﻟﻠﻮن‪ ،‬ﻟﻤﺪة ‪ 10‬دﻗﺎﺋﻖ‪.‬‬
‫‪ -3‬ﻳﺘﺮك ﻟﻴﺮﺗﺎح ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ ﺛﻢ ﻳﻘﻄﻊ إﻟﻰ ﺷﺮاﺋﺢ ‪.‬‬
‫‪ -4‬ﻓﻲ ﻣﻘﻼة ﻏﻴﺮ ﻻﺻﻘﺔ‪ ،‬ﻳﺴﺨﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻋﻠﻰ ﻧﺎر ﻣﺘﻮﺳﻄﺔ اﻟﺤﺮارة‪ .‬وﻳﻀﺎف إﻟﻴﻪ اﻟﺒﺼﻞ واﻟﻔﻄﺮ‪ ،‬وﻳﻄﻬﻰ ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ‪.‬‬
‫‪ -5‬ﺗﻀﺎف اﻟﻔﺎﺻﻮﻟﻴﺎ واﻟﺜﻮم واﻟﺮﻳﺤﺎن واﻟﺪﺟﺎج ﺣﺘﻰ ﻳﻨﻀﺞ‪.‬‬
‫‪ -6‬ﻓﻲ ﻫﺬه ا‪q‬ﺛﻨﺎء‪ ،‬ﺗﻤﻠﻰ  ﺣﻠﺔ ﺑﺎﻟﻤﻴﺎه وﺗﻮﺿﻊ ﻋﻠﻰ اﻟﻨﺎر ﺣﺘﻰ ﺗﻐﻠﻲ‪ .‬ﺛﻢ ﺗﻄﻬﻰ اﻟﻤﻌﻜﺮوﻧﺔ ﻓﻴﻬﺎ ﻟﻤﺪة ‪ 12 - 10‬دﻗﻴﻘﺔ‪ ،‬أو ﻟﺘﺼﺒﺢ )‪.(al dente‬‬
‫‪ -7‬ﺗﺼﻔﻰ اﻟﻤﻌﻜﺮوﻧﺔ وﺗﻀﺎف إﻟﻴﻬﺎ ﺧﻠﻄﺔ اﻟﺨﻀﺎر واﻟﺪﺟﺎج‪ .‬ﺗﻘﻠﺐ اﻟﻤﻜﻮﻧﺎت ﻣﻌ‪. A‬‬
‫‪ -8‬ﻳﺰﻳﻦ ﻛﻞ ﻃﺒﻖ ﺑﻤﻠﻌﻘﺔ ﻃﻌﺎم ﺻﻐﻴﺮة ﻣﻦ اﻟﺠﺒﻨﺔ ورﺷﺔ ﻣﻦ اﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺻﺎﻟﻮﻧﺔ‬
‫ﻟﺤﻢ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 :‬أﺷﺨﺎص‬

‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺨﻞ ا‪q‬ﺣﻤﺮ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﺨﻞ اﻟﺒﻠﺴﻤﻲ )‪.(balsamic vinegar‬‬
‫‪ 3 -‬أﻛﻮاب ﻣﻦ ﻣﺮق اﻟﺪﺟﺎج أو اﻟﺨﻀﺎر‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ ﻋﺸﺒﺔ اﻟﻤﺮﻳﻤﻴﺔ اﻟﻤﺠﻔﻔﺔ‪ ،‬اﻟﻤﻄﺤﻮﻧﺔ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﺰﻋﺘﺮ اﻟﻄﺎزج اﻟﻤﻔﺮوم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻦ اﻟﺒﻘﺪوﻧﺲ اﻟﻄﺎزج اﻟﻤﻔﺮوم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻦ اﻟﺰﻋﺘﺮ اﻟﻤﺠﻔﻒ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ إﻛﻠﻴﻞ اﻟﺠﺒﻞ اﻟﻤﺠﻔﻒ‪ ،‬اﻟﻤﻔﺮوم‪.‬‬
‫‪ -‬ﻓﻠﻔﻞ أﺳﻮد‪ ،‬ﻟﻠﻨﻜﻬﺔ‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 450 -‬ﺟﻢ ﻣﻦ ﻟﺤﻢ اﻟﺒﻘﺮ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺘﺎن ﺻﻐﻴﺮﺗﺎن ﻣﻦ زﻳﺖ اﻟﻜﺎﻧﻮﻻ‪.‬‬
‫‪ 2 -‬ﻛﻮب ﻣﻦ اﻟﺒﺼﻞ ﻣﻘﻄﻊ إﻟﻰ ﻣﻜﻌﺒﺎت‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻜﺮﻓﺲ‪ ،‬اﻟﻤﻘﻄﻊ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻄﻤﺎﻃﻢ اﻟﻤﻘﻄﻌﺔ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺒﻄﺎﻃﺎ اﻟﺤﻠﻮة اﻟﻤﻘﻄﻌﺔ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺒﻄﺎﻃﺎ اﻟﻤﻘﻄﻌﺔ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة ﻣﻊ ﻗﺸﺮﺗﻬﺎ‪.‬‬
‫‪  -‬ﻛﻮب اﻟﻔﻄﺮ ﻣﻘﻄﻊ‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﺠﺰر اﻟﻤﻘﻄﻊ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪.‬‬
‫‪ 4 -‬ﻓﺼﻮص ﻣﻦ اﻟﺜﻮم اﻟﻤﻔﺮوم‪.‬‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻠﻔﺖ اﻟﻤﻔﺮوم‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﻘﻤﺢ اﻟﻨﻲء‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﺴﺨﻦ اﻟﺸﻮاﻳﺔ )أو ﻣﻘﻼة ﻏﻴﺮ ﻻزﻗﺔ( إﻟﻰ درﺟﺔ ﺣﺮارة ﻣﺘﻮﺳﻄﺔ‪.‬‬
‫‪ -2‬ﺗﺸﻮى ﺷﺮاﺋﺢ اﻟﻠﺤﻢ ﻟﻤﺪة ‪ 12‬إﻟﻰ ‪14‬دﻗﻴﻘﺔ‪ ،‬ﻣﻊ ﺗﻘﻠﻴﺒﻬﺎ ﻣﺮة واﺣﺪة‪ .‬ﺗﺰال ﻋﻦ اﻟﺸﻮاﻳﺔ وﺗﻮﺿﻊ ﺟﺎﻧﺒ‪ A‬أﺛﻨﺎء إﻋﺪاد اﻟﺨﻀﺮوات‪.‬‬
‫‪ -3‬ﻓﻲ ﻣﻘﻼة ﻛﺒﻴﺮة‪ ،‬ﺗﺤﻤﺮ اﻟﺨﻀﺮاوات ﻣﻊ اﻟﺰﻳﺖ ﻋﻠﻰ ﻧﺎر ﻣﺘﻮﺳﻄﺔ‪ ،‬ﺣﺘﻰ ﻳﺼﺒﺢ ﻟﻮﻧﻬﺎ ﺑﻨﻴ‪ A‬ﺧﻔﻴﻔ‪ ،A‬ﻟﻤﺪة ‪ 10‬دﻗﺎﺋﻖ‪ .‬ﻳﻀﺎف إﻟﻴﻬﺎ اﻟﻘﻤﺢ وﺗﻄﺒﺦ‬
‫ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ إﺿﺎﻓﻴﺔ‪.‬‬
‫‪ -6‬ﺗﻘﻄﻊ ﺷﺮاﺋﺢ اﻟﻠﺤﻢ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪ ،‬وﺗﻀﺎف إﻟﻰ اﻟﺨﻀﺮوات وﻳﻀﺎف إﻟﻴﻬﺎ اﻟﺨﻞ‪ ،‬واﻟﻤﺮق‪ ،‬وا‪q‬ﻋﺸﺎب واﻟﺘﻮاﺑﻞ‪.‬‬
‫‪ -7‬ﺗﻄﻬﻰ ﻟﻤﺪة ﺳﺎﻋﺔ ﺣﺘﻰ ﻳﻨﻀﺞ اﻟﻘﻤﺢ وﻳﺼﺒﺢ اﻟﺤﺴﺎء ﺳﻤﻴﻜ‪.A‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺻﺎﻟﻮﻧﺔ دﺟﺎج‬
‫ﻣﻊ ا‪q‬رز‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 - 4 :‬أﺷﺨﺎص‬
‫ﺗﻮاﺑﻞ ‪:‬‬ ‫اﻟﻤﻘﺎدﻳﺮ‬
‫ ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻠﺢ‪.‬‬ ‫‪-‬‬ ‫‪ 400‬ﺟﻢ ﻣﻦ اﻟﺪﺟﺎج ﻣﻨﺰوع اﻟﺠﻠﺪ واﻟﻌﻈﻢ أو ‪ 400‬ﺟﻢ ﻣﻦ‬ ‫‪-‬‬
‫ ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻓﻠﻔﻞ أﺳﻮد‪.‬‬ ‫‪-‬‬ ‫اﻟﻠﺤﻢ ﻣﻨﺰوع اﻟﺪﻫﻦ‪.‬‬
‫‪ 2‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻛﻤﻮن‪.‬‬ ‫‪-‬‬ ‫ﺣﺒﺘﺎن ﻣﻦ اﻟﺠﺰر‪.‬‬ ‫‪-‬‬
‫ﺑﻄﺎﻃﺲ ﺻﻐﻴﺮة‪.‬‬ ‫‪-‬‬
‫ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة زﻧﺠﺒﻴﻞ‪.‬‬ ‫‪-‬‬ ‫ﺣﺒﺘﺎن ﻣﻦ اﻟﻜﻮﺳﺎ‪.‬‬ ‫‪-‬‬
‫ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬ ‫‪-‬‬ ‫‪ 3‬ﺣﺒﺎت ﻣﻦ اﻟﺒﺼﻞ‪.‬‬ ‫‪-‬‬
‫ﻛﻮب ﻣﻦ اﻟﻘﺮﻧﺒﻴﻂ اﻟﻤﻘﻄﻊ‪.‬‬ ‫‪-‬‬
‫ﻛﻮب ﻣﻦ اﻟﻄﻤﺎﻃﻢ ﻣﻘﻄﻌﺔ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة‪.‬‬ ‫‪-‬‬
‫‪ 3‬ﻓﺺ ﺛﻮم ﻛﺒﻴﺮ‪.‬‬ ‫‪-‬‬
‫ﺑﻘﺪوﻧﺲ‪.‬‬ ‫‪-‬‬
‫‪ 5‬أﻛﻮب ﻣﻦ ﻣﺎء ﻣﺮق اﻟﺪﺟﺎج‪.‬‬ ‫‪-‬‬
‫ﻛﻮب ﻣﻦ ا‪q‬رز ا‪q‬ﺳﻤﺮ‪.‬‬ ‫‪-‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‬
‫‪ -1‬ﻧﻈﻔﻲ اﻟﺪﺟﺎج أو اﻟﻠﺤﻢ واﻧﺰﻋﻲ اﻟﺠﻠﺪ ﻋﻨﻪ واﻟﺪﻫﻮن اﻟﺰاﺋﺪة ﺛﻢ ﺿﻌﻲ اﻟﺪﺟﺎج أو اﻟﻠﺤﻢ ﻋﻠﻰ اﻟﻨﺎر ﻣﻊ إﺿﺎﻓﺔ ‪ 8‬أﻛﻮاب ﻣﻦ اﻟﻤﺎء واﻟﺒﻬﺎرات اﻟﻜﺎﻣﻠﺔ وا‪q‬ﻋﺸﺎب اﻟﻄﺒﻴﻌﻴﺔ‬
‫واﻟﺨﻀﺎر ﻣﺜﻞ‪ :‬اﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪ ،‬اﻟﻘﺮﻧﻔﻞ‪ ،‬أوراق اﻟﺮﻳﺤﺎن‪ ،‬ﺟﻮزة اﻟﻄﻴﺐ‪ ،‬اﻟﻬﻴﻞ‪ ،‬اﻟﻘﺮﻓﺔ‪ ،‬اﻟﺒﺼﻞ‪ ،‬اﻟﻜﺮﻓﺲ واﻟﺠﺰر‪.‬‬
‫‪ -2‬ﺑﻌﺪ ﻣﺎ ﻳﺘﺮك اﻟﻤﺰﻳﺞ ﻋﻠﻰ اﻟﻨﺎر ﻟﻤﺪة ﺳﺎﻋﺔ ورﺑﻊ‪ ،‬ﻗﻮﻣﻲ ﺑﺘﺼﻔﻴﺔ اﻟﺨﻠﻴﻂ‪.‬‬
‫‪ -3‬ﻧﻀﻊ زﻳﺖ اﻟﺰﻳﺘﻮن ﻓﻲ اﻟﻘﺪر‪ ،‬ﺛﻢ ﻳﺸﻮح اﻟﺒﺼﻞ واﻟﺜﻮم وﻳﻀﺎف اﻟﺠﺰر وﺣﺒﺎت اﻟﻜﻮﺳﺎ اﻟﻤﻘﻄﻌﺔ واﻟﻘﺮﻧﺒﻴﻂ واﻟﺒﻄﺎﻃﺲ واﻟﻄﻤﺎﻃﻢ وﻧﻀﻴﻒ ﻣﺮق اﻟﺪﺟﺎج اﻟﻤﺤﻀﺮ ﻣﺴﺒﻘ‪A‬‬
‫وﻧﻘﻠﺐ اﻟﺨﻠﻴﻂ ﺛﻢ ﻧﺘﺮﻛﻪ ﻋﻠﻰ ﻧﺎر ﻫﺎدﺋﺔ ﻟﻤﺪة ‪ 20‬دﻗﻴﻘﺔ‪ ،‬ﺑﻌﺪ ذﻟﻚ ﺗﻀﺎف اﻟﺘﻮاﺑﻞ ﻛﺎﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد واﻟﺒﻬﺎرات اﻟﻤﺘﻨﻮﻋﺔ‪ ،‬وﻣﻠﻌﻘﺔ ﻣﻦ اﻟﺰﻧﺠﺒﻴﻞ اﻟﻤﻄﺤﻮن واﻟﻜﻤﻮن‪،‬‬
‫ورﺷﺔ ﺧﻔﻴﻔﺔ ﺟﺪ‪ j‬ﻣﻦ اﻟﻤﻠﺢ‪.‬‬
‫ﻃﺮﻳﻘﺔ ﻋﻤﻞ ا‪q‬رز‪ :‬ﺷﻮﺣﻲ ﺑﺼﻠﺔ ﻣﻘﻄﻌﺔ ﺑﻘﻠﻴﻞ ﻣﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻓﻲ ﻗﻌﺮ اﻟﻘﺪر ﺛﻢ أﺿﻴﻔﻲ ا‪q‬رز وﻗﻠﺒﻴﻪ ﻣﺪة دﻗﻴﻘﺘﻴﻦ ﻣﻊ إﺿﺎﻓﺔ اﻟﺒﻬﺎرات ﺛﻢ أﺿﻴﻔﻲ ﻛﻮﺑﻴﻦ ﻣﻦ اﻟﻤﺮق‪،‬‬
‫ﻳﺘﺮك ﻣﺪة ‪ 30‬دﻗﻴﻘﺔ‪.‬‬
‫ﻳﺤﻀﺮ ﻃﺒﻖ اﻟﺘﻘﺪﻳﻢ ﺑﺈﺿﺎﻓﺔ ا‪q‬رز وﻓﻮﻗﻪ اﻟﺪﺟﺎج أو اﻟﻠﺤﻢ وﺑﻌﺾ اﻟﺼﻠﺼﺔ وﺑﺎﻗﻲ اﻟﺼﻠﺼﺔ ﺗﻮﺿﻊ ﻓﻲ ﻗﺪر ﺗﻘﺪﻳﻢ ﻣﻨﻔﺼﻞ‬
‫ﻟﻌﻤﻞ اﻟﺜﺮﻳﺪ ﺗﺘﺒﻊ اﻟﻄﺮﻳﻘﺔ أﻋﻼه وﻟﻜﻦ ﻳﺴﺘﻌﺎض ﻋﻦ ا‪q‬رز ﺑﺨﻤﺴﻤﺌﺔ ﻏﺮام ﻣﻦ ﺧﺒﺰ اﻟﺮﻗﺎق ا‪q‬ﺳﻤﺮ اﻟﻤﻘﻄﻊ ﻳﻀﺎف إﻟﻰ اﻟﺨﻀﺎر ﺑﻌﺪ أن ﺗﻨﻀﺞ وﻳﻄﻬﻰ ﻣﻊ اﻟﺘﺤﺮﻳﻚ ﻟﻤﺪة ‪15‬‬
‫دﻗﻴﻘﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺳﻤﻚ اﻟﺴﻠﻤﻮن اﻟﻤﺸﻮي‬
‫ﻋﻠﻰ اﻟﻄﺮﻳﻘﺔ اﻟﺸﺮق أوﺳﻄﻴﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 4 -‬ﻣﻼﻋﻖ ﻃﻌﺎم رﻳﺤﺎن ﻃﺎزج ﻣﻔﺮوم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﺑﻘﺪوﻧﺲ ﻃﺎزج ﻣﻔﺮوم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﺛﻮم ﻣﻔﺮوم‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ أﻛﻞ ﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن‪.‬‬
‫‪ 4 -‬ﻗﻄﻊ ﻣﻦ ﻓﻴﻠﻴﻪ ﺳﻤﻚ اﻟﺴﻠﻤﻮن وزن اﻟﻮاﺣﺪة ‪150‬ﺟﻢ‪.‬‬
‫‪ -‬ﻓﻠﻔﻞ أﺳﻮد ﻟﻠﻨﻜﻬﺔ‪.‬‬
‫‪ 4 -‬ﺣﺒﺎت زﻳﺘﻮن أﺧﻀﺮ ﻣﻔﺮوم‪.‬‬
‫‪ 4 -‬ﺷﺮاﺋﺢ ﻟﻴﻤﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‬
‫‪ -1‬ﺗﺤﻤﻰ اﻟﻨﺎر ﻓﻲ ﺷﻮاﻳﺔ اﻟﻔﺤﻢ أو ﺷﻮاﻳﺔ اﻟﻐﺎز أو اﻟﺸﻮاﻳﺔ اﻟﻜﻬﺮﺑﺎﺋﻴﺔ‪ .‬ﺗﺮش ﺻﻴﻨﻴﺔ اﻟﺸﻮاء ﺑﺰﻳﺖ اﻟﻄﻬﻲ‪ .‬ﺗﻮﺿﻊ اﻟﺼﻴﻨﻴﺔ ﻋﻠﻰ ﺑﻌﺪ ‪ 4‬إﻟﻰ ‪6‬‬
‫إﻧﺶ ﻣﻦ اﻟﻨﺎر‪.‬‬
‫‪ -2‬ﻓﻲ وﻋﺎء ﺻﻐﻴﺮ ﻋﻤﻴﻖ‪ ،‬ﻳﺨﻠﻂ اﻟﺒﻘﺪوﻧﺲ واﻟﺮﻳﺤﺎن ﻣﻊ اﻟﺜﻮم وﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن‪ .‬ﻳﺮش اﻟﺒﻬﺎر‪ .‬ﺗﻐﻄﻰ ﻛﻞ ﻗﻄﻊ اﻟﺴﻤﻚ ﺑﻜﻤﻴﺔ ﻣﺘﺴﺎوﻳﺔ ﻣﻦ اﻟﻤﺰﻳﺞ‪.‬‬
‫وﻳﻮﺿﻊ اﻟﺴﻤﻚ ﻋﻠﻰ اﻟﻨﺎر ﺑﺤﻴﺚ ﺗﻜﻮن اﻟﺠﻬﺔ اﻟﻤﻐﻄﺎة اﻟﻰ ا‪q‬ﺳﻔﻞ‪.‬‬
‫‪ -3‬ﺗﺸﻮى ﻟﻤﺪة ‪ 3‬إﻟﻰ ‪ 4‬دﻗﺎﺋﻖ ﻋﻠﻰ ﻧﺎر ﺣﺎﻣﻴﺔ‪ .‬ﻋﻨﺪﻣﺎ ﺗﺼﺒﺢ ا‪q‬ﻃﺮاف ﺑﻴﻀﺎء اﻟﻠﻮن ﺗﻮﺿﻊ ﻗﻄﻌﺔ اﻟﺴﻤﻚ ﻋﻠﻰ اﻟﺠﻬﺔ ا‪q‬ﻗﻞ ﺣﺮارة ﻣﻦ اﻟﺸﻮاﻳﺔ‪ ،‬وﻳﺘﻢ‬
‫ﺗﺨﻔﻴﺾ درﺟﺔ اﻟﺤﺮارة ﻗﻠﻴ ً‬
‫ﻼ‪.‬‬
‫‪ -4‬ﺗﺸﻮى ﺣﺘﻰ ﺗﺼﺒﺢ ﻏﺎﻣﻘﺔ اﻟﻠﻮن‪ .‬ﺗﻮﺿﻊ ﻓﻲ ﺻﺤﻦ وﺗﺰﻳﻦ ﺑﻘﻄﻊ اﻟﻠﻴﻤﻮن واﻟﺰﻳﺘﻮن اﻟﻤﻔﺮوم‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫اﻟﻤﺠﺪرة‬
‫اﻟﻤﻬﺮوﺳﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 2 -‬ﻛﻮب ﻋﺪس ﺑﻨﻲ‪.‬‬
‫‪ 6 -‬ﻛﻮب ﻣﺎء‪.‬‬
‫‪  -‬ﻛﻮب أرز أﺳﻤﺮ‪.‬‬
‫‪ -‬ﺑﺼﻠﺔ ﻣﻘﻄﻌﺔ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻨﻘﻊ اﻟﻌﺪس ﻓﻲ اﻟﻤﺎء ﻟﻤﺪة ‪15‬دﻗﻴﻘﺔ ﺛﻢ ﻳﻄﻬﻰ ﻓﻲ ﻗﺪر ﻣﻊ ‪ 6‬أﻛﻮاب ﻣﻦ اﻟﻤﺎء ﺣﺘﻰ ﻳﻨﻀﺞ‪.‬‬
‫‪ -2‬ﻳﻬﺮس اﻟﻌﺪس ﺑﻮاﺳﻄﺔ ﺧﻼط ﻳﺪوي )ﻫﺮاﺳﺔ ﻳﺪوﻳﺔ(‪.‬‬
‫‪ -3‬ﻓﻲ ﻣﻘﻼة ﻳﺤﻤﺮ اﻟﺒﺼﻞ ﺣﺘﻰ ﻳﺬﺑﻞ ﺛﻢ ﻳﻀﺎف إﻟﻰ اﻟﻌﺪس‪.‬‬
‫‪ -4‬ﻳﻀﺎف ا‪q‬رز ا‪q‬ﺳﻤﺮ إﻟﻰ اﻟﺨﻠﻴﻂ وﻳﻄﻬﻰ ﺣﺘﻰ ﻳﻨﻀﺞ ﻣﻊ ا(ﺳﺘﻤﺮار ﻓﻲ اﻟﺘﺤﺮﻳﻚ ﻣﻦ ﺣﻴﻦ ﺧﺮ‪.‬‬
‫‪ -5‬ﻳﻘﺪم ﺑﺎرد‪.j‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺣﺴـــﺎء‬
‫اﻟﻬـﺮﻳﺲ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫‪ 3 -‬ﺣﺒﺔ ﻛﻮﺳﺎ ﻣﻘﻄﻌﺔ‪.‬‬
‫‪ -‬ﺣﺒﺔ ﺑﺼﻞ ﻣﻘﻄﻊ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة زﻳﺖ زﻳﺘﻮن‪.‬‬
‫‪ -‬ﻣﻠﺢ وﻓﻠﻔﻞ أﺳﻮد ﺣﺴﺐ اﻟﺮﻏﺒﺔ‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪  -‬ﻛﻮب ﻗﻤﺢ ﻣﻨﻘﻮع ﻣﺴﺒﻘ‪ A‬ﻓﻲ اﻟﻤﺎء )ﻟﻤﺪة ﺳﺎﻋﺔ ﻋﻠﻰ ا‪q‬ﻗﻞ(‪.‬‬
‫‪ -‬ﺣﺒﺔ ﺟﺰر ﻣﻘﻄﻊ‪.‬‬
‫‪ 5 -‬ﻛﻮب ﻣﺮﻗﺔ ﺧﻀﺮوات‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻧﻌﻨﺎع ﻳﺎﺑﺲ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻮﺿﻊ اﻟﻘﻤﺢ ﻣﻊ ﻣﺮﻗﺔ اﻟﺨﻀﺮاوات ﻓﻰ ﻗﺪر ﻣﻐﻄﺎه وﻳﺘﺮك ﻟﻴﻐﻠﻲ‪.‬‬
‫ﺗﺤﻤﺮ ﺟﻤﻴﻊ اﻟﺨﻀﺮاوات ﻓﻲ زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫ّ‬ ‫‪ -2‬ﻓﻲ ﻫﺬه ا‪q‬ﺛﻨﺎء‬
‫‪ -3‬ﻳﺘﺮك اﻟﻘﻤﺢ ﻟﻴﻐﻠﻲ ﻟﻤﺪة ﺳﺎﻋﺔ ﺛﻢ ﺗﻀﺎف ﺟﻤﻴﻊ اﻟﺨﻀﺮاوات وﻳﻐﻠﻰ اﻟﺨﻠﻴﻂ ﻟﻤﺪة ‪15‬دﻗﻴﻘﺔ‪.‬‬
‫‪ -4‬ﻳﺘﺒﻞ اﻟﺨﻠﻴﻂ ﺑﺎﻟﻤﻠﺢ واﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد ﺣﺴﺐ اﻟﻤﺬاق‪.‬‬
‫‪ -5‬ﻳﺮش ﻋﻠﻴﻪ اﻟﻘﻠﻴﻞ ﻣﻦ اﻟﻨﻌﻨﺎع اﻟﻴﺎﺑﺲ وﻳﻘﺪم‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺷﻮرﺑﺔ اﻟﺪﺟﺎج‬
‫ﻣﻊ اﻟﺨﻀﺎر و اﻻرز‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 :‬أﺷﺨﺎص‬

‫‪  -‬ﻛﻮب ﺑﺼﻞ ﻣﻘﻄﻊ‪.‬‬
‫‪  -‬ﻛﻮب ذرة‪.‬‬
‫‪ -‬ﻛﻮب ﺑﺎزﻳﻼء‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﺑﺮش ﻟﻴﻤﻮن ﺣﺎﻣﺾ‪.‬‬
‫‪ -‬ﻛﻮب دﺟﺎج ﻣﺴﻠﻮق ﻣﻘﻄﻊ ﻣﻜﻌﺒﺎت‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 6 -‬أﻛﻮاب ﻣﺮق دﺟﺎج‪.‬‬
‫‪  -‬ﻛﻮب ﻛﺮاﻓﺲ ﻣﻘﻄﻊ ﻣﻜﻌﺒﺎت‪.‬‬
‫‪  -‬ﻛﻮب ﺟﺰر ﻣﻘﻄﻊ ﻣﻜﻌﺒﺎت‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﺑﻘﺪوﻧﺲ ﻣﻘﻄﻊ‪.‬‬
‫‪ -‬ﻓﻠﻔﻞ أﺳﻮد ﺣﺴﺐ اﻟﺮﻏﺒﺔ‪.‬‬
‫‪ 13 -‬ﻛﻮب أرز أﺳﻤﺮ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻤﺰج ﻣﺮق اﻟﺪﺟﺎج واﻟﺨﻀﺮوات واﻟﺘﻮاﺑﻞ وﻳﻐﻠﻰ اﻟﻤﺰﻳﺞ‪.‬‬
‫‪ -2‬ﻋﻨﺪ اﻟﻐﻠﻴﺎن ﺗﺨﻔﺾ اﻟﺤﺮارة وﺗﻄﻬﻰ اﻟﺸﻮرﺑﺔ ﺣﺘﻰ ﺗﻨﻀﺞ اﻟﺨﻀﺮوات ﺗﻤﺎﻣ‪.A‬‬
‫‪ -3‬ﻳﻀﺎف ا‪q‬رز وﻳﺘﺎﺑﻊ اﻟﻄﻬﻲ ﺣﺘﻰ ﻳﻨﻀﺞ ا‪q‬رز‪.‬‬
‫‪ -4‬ﺗﻀﺎف ﻗﻄﻊ اﻟﺪﺟﺎج ﻟﺘﺴﺨﻦ‪ ،‬وﺗﺴﻜﺐ اﻟﺸﻮرﺑﺔ وﺗﻘﺪم ﺳﺎﺧﻨﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺷﻮرﺑﺔ‬
‫اﻟﺪﺟﺎج‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 5 - 4 :‬أﺷﺨﺎص‬

‫‪ -‬ﺣﺒﺘﺎن ﻣﻦ اﻟﺠﺰر‪.‬‬
‫‪ -‬ﺣﺒﺘﺎن ﻣﻦ اﻟﻜﻮﺳﺎ‪.‬‬
‫‪ 3 -‬ﻓﺺ ﺛﻮم ﻛﺒﻴﺮ‪.‬‬
‫‪ 5 -‬أﻛﻮب ﻣﻦ ﻣﺮق اﻟﺪﺟﺎج‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬إﺛﻨﺎن ﻣﻦ ﺻﺪور اﻟﺪﺟﺎج ﻣﻨﺰوﻋﺔ اﻟﺠﻠﺪ‪.‬‬
‫‪ -‬ﺣﺒﺔ ﺑﻄﺎﻃﺲ ﺻﻐﻴﺮة‪.‬‬
‫‪ 3 -‬ﺣﺒﺎت ﻣﻦ اﻟﺒﺼﻞ‪.‬‬
‫‪ -‬ﺑﻘﺪوﻧﺲ‪.‬‬

‫اﻟﺘﻮاﺑﻞ ‪:‬‬
‫‪  -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪.‬‬ ‫‪ -‬رﺑﻊ ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻤﻠﺢ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬ ‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﺒﻬﺎرات اﻟﻤﺸﻜﻠﺔ اﻟﻤﻄﺤﻮﻧﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻐﺴﻞ اﻟﺪﺟﺎج وﻳﻘﻄﻊ إﻟﻰ ﻗﻄﻊ ﺻﻐﻴﺮة ﺛﻢ ﻳﺸﻮح ﺑﺎﻟﺰﻳﺖ ﻣﻊ اﻟﺒﺼﻞ ا‪q‬ﺧﻀﺮ واﻟﺜﻮم‪.‬‬
‫‪ -2‬ﻳﻀﺎف ﻟﻪ اﻟﺠﺰر وﺣﺒﺎت اﻟﻜﻮﺳﺎ اﻟﻤﻘﻄﻌﺔ واﻟﺒﻄﺎﻃﺲ وﻧﻀﻴﻒ ﻣﺮق اﻟﺪﺟﺎج اﻟﻤﺤﻀﺮ ﻣﺴﺒﻘﺎ وﻧﻘﻠﺐ اﻟﺨﻠﻴﻂ ﺛﻢ ﻧﺘﺮﻛﻪ‬
‫ﻋﻠﻰ ﻧﺎر ﻫﺎدﺋﺔ ﻟﻤﺪة ‪ 40‬دﻗﻴﻘﺔ‪.‬‬
‫‪ -3‬ﺑﻌﺪ ذﻟﻚ ﺗﻀﺎف اﻟﺘﻮاﺑﻞ ﻛﺎﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد واﻟﺒﻬﺎرات اﻟﻤﺸﻜﻠﺔ اﻟﻤﻄﺤﻮﻧﺔ‪ ،‬ورﺷﺔ ﺧﻔﻴﻔﺔ ﺟﺪ‪ j‬ﻣﻦ اﻟﻤﻠﺢ‪ ،‬ﻳﺘﺮك اﻟﺨﻠﻴﻂ‬
‫ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ‪.‬‬
‫‪ -4‬ﺗﻘﺪم اﻟﺸﻮرﺑﺔ ﺳﺎﺧﻨﺔ وﺗﺮش ﺑﺎﻟﺒﻘﺪوﻧﺲ ﻟﻠﺘﺰﻳﻴﻦ‪.‬‬
‫ﻣﻼﺣﻈﺔ‪ :‬ﻳﻤﻜﻦ اﻻﺳﺘﻌﺎﺿﺔ ﻋﻦ اﻟﺪﺟﺎج ﺑﺎﻟﻠﺤﻢ أو ﻛﻮﺑﺎن ﻣﻦ اﻟﺬرة أو اﻟﺨﻀﺎر اﻟﻤﺸﻜﻠﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺣﺴﺎء‬
‫اﻟﺠﺰر‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 :‬أﺷﺨﺎص‬

‫‪ -‬ﻛﻮﺑﺎن ﻣﻦ اﻟﻤﺎء‪.‬‬
‫‪ 3 -‬ﻣﻼﻋﻖ ﻃﻌﺎم ﻣﻦ اﻟﺪﻗﻴﻖ ا‪q‬ﺳﻤﺮ‪.‬‬
‫‪ 14 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ ﺟﻮزة اﻟﻄﻴﺐ اﻟﻤﻄﺤﻮن‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺘﺎ ﻃﻌﺎم ﻣﻦ اﻟﺒﻘﺪوﻧﺲ اﻟﻤﻔﺮوم‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪10 -‬ﺣﺒﺎت ﻣﻦ اﻟﺠﺰر‪ ،‬ﻣﻘﺸﺮة وﻣﻘﻄﻌﺔ‪.‬‬
‫‪ 12 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻦ اﻟﻌﺴﻞ‪.‬‬
‫‪ 14 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪.‬‬
‫‪ 4 -‬أﻛﻮاب ﻣﻦ اﻟﺤﻠﻴﺐ اﻟﺨﺎﻟﻲ ﻣﻦ اﻟﺪﺳﻢ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻓﻲ ﻣﻘﻼة ﻳﺴﺨﻦ اﻟﺠﺰر ﻣﻊ اﻟﻌﺴﻞ واﻟﻤﺎء‪ .‬ﻳﻐﻄﻰ وﻳﺘﺮك ﻋﻠﻰ ﻧﺎر ﻫﺎدﺋﺔ ﻟﻤﺪة ‪ 20‬دﻗﻴﻘﺔ‪.‬‬
‫‪ -2‬ﻳﺼﻔﻰ اﻟﺠﺰر ﻣﻦ اﻟﻤﺎء‪ ،‬وﻳﺘﺮك اﻟﻘﻠﻴﻞ ﻣﻦ اﻟﺴﺎﺋﻞ وﻳﻮﺿﻊ ﺟﺎﻧﺒ‪.A‬‬
‫‪ -3‬ﻓﻲ ﻣﻘﻼة أﺧﺮى ﻳﻤﺰج اﻟﺪﻗﻴﻖ ﻣﻊ اﻟﺒﻬﺎر وﺟﻮزة اﻟﻄﻴﺐ واﻟﺤﻠﻴﺐ‪ .‬ﻳﻄﻬﻰ ﻋﻠﻰ ﻧﺎر ﻣﺘﻮﺳﻄﺔ‪ ،‬ﻣﻊ اﻟﺘﺤﺮﻳﻚ ﺑﻴﻦ ﻓﺘﺮة‬
‫وأﺧﺮى‪ ،‬ﺣﺘﻰ ﺗﺘﻤﺎﺳﻚ اﻟﺼﻠﺼﺔ‪.‬‬
‫‪ -4‬ﻳﺨﻠﻂ اﻟﺠﺰر ﻣﻊ اﻟﺼﻠﺼﺔ ﻓﻲ اﻟﺨﻼط ﺣﺘﻰ ﺗﺼﺒﺢ ﻧﺎﻋﻤﺔ وﺗﺘﺠﺎﻧﺲ اﻟﻤﻜﻮﻧﺎت‪.‬‬
‫‪ -5‬ﻳﻀﺎف اﻟﻘﻠﻴﻞ ﻣﻦ اﻟﺴﺎﺋﻞ اﻟﻤﺘﺒﻘﻲ ﺣﺘﻰ ﻧﺤﺼﻞ ﻋﻠﻰ ﻗﻮام اﻟﺤﺴﺎء اﻟﺬي ﻧﻔﻀﻠﻪ‪.‬‬
‫‪ -6‬ﻳﻮﺿﻊ اﻟﺤﺴﺎء ﻓﻲ أﻃﺒﺎق اﻟﺘﻘﺪﻳﻢ وﻳﺰﻳﻦ ﻛﻞ ﻃﺒﻖ ﺑﻤﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﺒﻘﺪوﻧﺲ‪ .‬ﺗﻘﺪم ﺳﺎﺧﻨﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﺷﻮرﺑﺔ‬
‫اﻟﻌﺪس‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 5 - 4 :‬أﺷﺨﺎص‬

‫‪ -‬ﺣﺒﺘﺎن ﻣﻦ اﻟﺠﺰر‪.‬‬
‫‪ -‬ﺣﺒﺘﺎن ﻣﻦ اﻟﻜﻮﺳﺎ‪.‬‬
‫‪ 5 -‬أﻛﻮاب ﻣﻦ ﻣﺎء ﻣﺮق اﻟﺪﺟﺎج‪.‬‬
‫‪ 12 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﺰﻧﺠﺒﻴﻞ‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﻛﻮب ﻣﻦ اﻟﻌﺪس أﺻﻔﺮ ﺟﺎف ﻣﻨﻘﻰ‪.‬‬
‫‪ 1 -‬ﺑﻄﺎﻃﺲ ﺻﻐﻴﺮة‪.‬‬
‫‪ 3 -‬ﺣﺒﺎت ﺻﻐﻴﺮة ﻣﻦ اﻟﺒﺼﻞ‪.‬‬
‫اﻟﺘﻮاﺑﻞ ‪:‬‬
‫‪ -‬رﺑﻊ ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻤﻠﺢ‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮﺗﺎن ﻛﻤﻮن‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻦ زﻳﺖ زﻳﺘﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻐﺴﻞ اﻟﻌﺪس ﺟﻴﺪ‪ j‬وﻧﺘﺮﻛﻪ ﻳﺼﻔﻰ‪ ،‬ﻓﻲ ﻫﺬه ا‪q‬ﺛﻨﺎء ﻳﻘﻠﻰ اﻟﺒﺼﻞ ﺛﻢ ﻳﻀﺎف اﻟﺠﺰر وﺣﺒﺎت اﻟﻜﻮﺳﺎ اﻟﻤﻘﻄﻌﺔ‬
‫واﻟﺒﻄﺎﻃﺲ وﺛﻢ ﻳﻀﺎف اﻟﻌﺪس وﺧﻤﺲ أﻛﻮاب ﻣﻦ ﻣﺮق اﻟﺪﺟﺎج اﻟﻤﺤﻀﺮ ﻣﺴﺒﻘ‪ A‬وﻳﻘﻠﺐ اﻟﺨﻠﻴﻂ ﺛﻢ ﻳﺘﺮك ﻋﻠﻰ ﻧﺎر‬
‫ﻫﺎدﺋﺔ ﻟﻤﺪة ‪ 30‬دﻗﻴﻘﺔ‪.‬‬
‫‪ -2‬ﺑﻌﺪ ذﻟﻚ ﺗﻀﺎف اﻟﺘﻮاﺑﻞ ﻛﺎﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد واﻟﺰﻧﺠﺒﻴﻞ اﻟﻤﻄﺤﻮن واﻟﻜﻤﻮن ورﺷﺔ ﺧﻔﻴﻔﺔ ﺟﺪ‪ j‬ﻣﻦ اﻟﻤﻠﺢ‪ ،‬ﻳﺘﺮك اﻟﺨﻠﻴﻂ‬
‫ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ ﺛﻢ ﻳﻮﺿﻊ ﻓﻲ اﻟﺨﻼط ﻟﻴﺘﻢ ﺧﻠﻄﻪ ﺟﻴﺪ‪.j‬‬
‫‪ -3‬ﺗﻘﺪم اﻟﺸﻮرﺑﺔ ﺳﺎﺧﻨﺔ وﺗﺮش ﺑﺎﻟﺒﻘﺪوﻧﺲ ﻟﻠﺘﺰﻳﻴﻦ ﻣﻊ ﺷﺮاﺋﺢ اﻟﻠﻴﻤﻮن وﻳﻤﻜﻦ إﺿﺎﻓﺔ اﻟﺨﺒﺰ اﻟﻤﺤﻤﺺ ﺑﺎﻟﻔﺮن ﺣﺴﺐ‬
‫اﻟﺮﻏﺒﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﻄﻌﻢ ﺳﻼﻳﺴﺰ‬
 ‫ﺷﻮرﺑﺔ اﻟﻄﻤﺎﻃﻢ ﺑﺎﻟﻨﻌﻨﺎع‬
‫ﻣﻊ ﺟﺒﻦ ﺣﻠﻮم ﻗﻠﻴﻞ اﻟﺪﺳﻢ واﻟﺨﺒﺰ اﻟﻤﺤﻤﺺ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 4 -‬ﻗﻄﻊ ﺧﺒﺰ ﻣﺼﻨﻮع ﻣﻦ اﻟﺤﺒﻮب اﻟﻜﺎﻣﻠﺔ‪.‬‬ ‫‪ 4 -‬أﻛﻮاب ﻣﻦ اﻟﻄﻤﺎﻃﻢ اﻟﻄﺎزﺟﺔ ﻣﻘﺸﺮة وﻣﻬﺮوﺳﺔ‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻛﺮﻳﻤﺔ ﺣﺎﻣﻀﺔ ﻗﻠﻴﻠﺔ اﻟﺪﺳﻢ‪.‬‬ ‫‪ 70 -‬ﺟﻢ ﺟﺒﻦ اﻟﺤﻠﻮم ﻗﻠﻴﻞ اﻟﺪﺳﻢ ‪ -‬ﻣﺒﺮوش‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬ ‫‪ 14 -‬ﻛﻮب ﻧﻌﻨﺎع‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﺛﻮم‪.‬‬ ‫‪ 14 -‬ﻛﻮب ﺑﺼﻞ أﺑﻴﺾ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻘﻠﻰ اﻟﺒﺼﻞ واﻟﺜﻮم ﻣﻊ زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫‪ -2‬ﺗﻀﺎف اﻟﻄﻤﺎﻃﻢ‪ ،‬وﻳﺘﺮك اﻟﺤﺴﺎء ﺣﺘﻰ ﻳﻐﻠﻰ ﺗﻢ ﻳﻐﻄﻰ وﻳﺘﺮك داﻓﺌﺎ‪َ.‬‬
‫‪ -3‬ﺑﻴﻨﻤﺎ ﻳﻄﻬﻰ اﻟﺤﺴﺎء‪،‬ﻳﻮﺿﻊ ‪ 15‬ﺟﺮام )‪ 1‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم( ﻣﻦ اﻟﺠﺒﻦ‪ .‬ﻋﻠﻰ اﻟﺨﺒﺰ اﻟﻤﺤﻤﺺ وﺗﻮﺿﻊ ﻋﻠﻰ ﺻﻴﻨﻴﺔ اﻟﺨﺒﺰ‪.‬‬
‫‪ -4‬ﺗﻀﺎف اﻟﻜﺮﻳﻤﺔ اﻟﺤﺎﻣﻀﺔ واﻟﻨﻌﻨﺎع ﻋﻠﻰ اﻟﺤﺴﺎء وﻣﻦ ﺛﻢ ﻳﺴﻜﺐ اﻟﺤﺴﺎء ﻓﻲ وﻋﺎء وﻳﻮﺿﻊ ﻓﻮﻗﻬﺎ اﻟﺨﺒﺰ اﻟﻤﺤﻤﺺ‪.‬‬
‫ﻳﺮش اﻟﻔﻠﻔﻞ وﻳﺰﻳﻦ ﺑﺎﻟﻨﻌﻨﺎع‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﻟــﻮﺑـﻴـﺎء‬
‫ﺑﺎﻟﺰﻳﺖ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﺣﺒﺔ ﺑﺼﻞ ﻣﻘﻄﻊ‪.‬‬
‫‪ 2 -‬ﺣﺒﺔ ﻃﻤﺎﻃﻢ ﻣﻘﻄﻌﺔ‪.‬‬
‫‪ 2 -‬ﻓﺺ ﺛﻮم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬
‫‪ -‬ﻣﻠﺢ وﻓﻠﻔﻞ ﺣﺴﺐ اﻟﺮﻏﺒﺔ‪.‬‬
‫‪ 12 -‬ﻛﻴﻠﻮ ﻟﻮﺑﻴﺎء ﺧﻀﺮاء ﻃﺎزﺟﺔ )ﺗﻨﺰع ﻣﻨﻬﺎ اﻟﻌﺮوق اﻟﺨﻀﺮاء وﺗﻘﻄﻊ إﻟﻰ ‪ 3‬ﻗﻄﻊ(‪.‬‬
‫‪ -‬ﻣﺎء ﺣﺴﺐ اﻟﺤﺎﺟﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻘﻠﻰ اﻟﺒﺼﻞ واﻟﺜﻮم ﻓﻲ ﻗﺪر ﻣﻊ زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫‪ -2‬ﻳﻀﺎف اﻟﻤﻠﺢ‪ ،‬اﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪ ،‬اﻟﻄﻤﺎﻃﻢ واﻟﻠﻮﺑﻴﺎء اﻟﺨﻀﺮاء وﻳﻘﻠﺐ ﺣﺘﻰ ﻳﺼﺒﺢ ﺟﻤﻴﻊ اﻟﺨﻠﻴﻂ ﻣﻐﻄﻰ ﺑﺰﻳﺖ‬
‫اﻟﺰﻳﺘﻮن‪.‬‬
‫‪ -3‬ﻳﻀﺎف اﻟﻤﺎء ﺣﺘﻰ ﻳﻐﻤﺮ اﻟﻠﻮﺑﻴﺎء وﺗﻄﻬﻰ ﻋﻠﻰ ﻧﺎر ﺧﻔﻴﻔﺔ ﻣﻦ دون ﺗﻐﻄﻴﺔ اﻟﻘﺪر ﻛﻲ ﻳﺘﺒﺨﺮ اﻟﻤﺎء ﻛﻠﻴ‪.A‬‬
‫‪ -4‬ﺗﻘﺪم ﺑﺎردة أو ﺳﺎﺧﻨﺔ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺳﻠﻄﺔ‬
‫اﻟﺒﺮوﻛﻮﻟﻲ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 3 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 12 -‬ﻛﻮب ﺑﺼﻞ أﺣﻤﺮ‪.‬‬ ‫‪ 3 -‬أﻛﻮاب ﺑﺮوﻛﻮﻟﻲ ﻃﺎزج‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ ﺣﺒﻮب اﻟﺴﻤﺴﻢ‪.‬‬ ‫‪ 60 -‬ﻏﻢ ﺟﺒﻨﺔ ﻓﻴﺘﺎ ﻗﻠﻴﻠﺔ اﻟﺪﺳﻢ‪.‬‬

‫ﻣﻜﻮﻧﺎت اﻟﺼﻠﺼﺔ‪:‬‬
‫‪ 12 -‬ﻛﻮب ﻟﺒﻦ زﺑﺎدي ﻗﻠﻴﻞ اﻟﺪﺳﻢ‪.‬‬
‫‪ 1 -‬ﻣﻠﻌﻘﺔ ﻛﺒﻴﺮة ﻣﺎء‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﻋﺼﻴﺮ ﻟﻴﻤﻮن ﺣﺎﻣﺾ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﻘﻄﻊ زﻫﻮر اﻟﺒﺮوﻛﻮﻟﻲ وﻳﻀﺎف إﻟﻴﻬﺎ اﻟﺒﺼﻞ‪.‬‬
‫‪ -2‬ﺗﺤﻀﺮ اﻟﺼﻠﺼﺔ ﺑﺨﻔﻖ اﻟﻤﻘﺎدﻳﺮ ﺟﻴﺪ‪.j‬‬
‫ﻳﺘﺒﻞ اﻟﺒﺮوﻛﻮﻟﻲ ﺑﺎﻟﺼﻠﺼﺔ وﻳﻀﺎف إﻟﻴﻬﺎ ﺟﺒﻨﺔ اﻟﻔﻴﺘﺎ واﻟﺴﻤﺴﻢ‪.‬‬
‫‪ّ -3‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺑﺎﻣﻴﺔ ﺑﺎﻟﺰﻳﺖ‬
‫ﻳﻤﻜﻦ اﺳﺘﺨﺪام ﻫﺬه اﻟﻮﺻﻔﺔ ﻛﺴﻠﻄﺔ ﺟﺎﻧﺒﻴﺔ أو ﻃﺒﻖ رﺋﻴﺴﻲ‬

‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 12 -‬ﻛﻴﻠﻮ ﻃﻤﺎﻃﻢ ﻃﺎزﺟﺔ ﻣﻘﻄﻌﺔ‪.‬‬ ‫‪ 12 -‬ﻛﻴﻠﻮ ﺑﺎﻣﻴﺔ ﻃﺎزﺟﺔ‪.‬‬
‫‪ 1 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻛﺰﺑﺮة ﻳﺎﺑﺴﺔ‪.‬‬ ‫‪ 2 -‬ﺣﺒﺔ ﺑﺼﻞ ﻣﻔﺮوم‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬ ‫‪ -‬ﻓﺺ ﺛﻮم ﻣﻔﺮوم‪.‬‬
‫‪ -‬رﺷﺔ ﻛﻤﻮن‪.‬‬ ‫‪ -‬ﻋﺼﻴﺮ ﻟﻴﻤﻮن ﺣﺴﺐ اﻟﺮﻏﺒﺔ‪.‬‬
‫‪ 14 -‬ﻛﻮب ﻣﺎء‪.‬‬ ‫‪ -‬ﻓﻠﻔﻞ أﺳﻮد ﺣﺴﺐ اﻟﺮﻏﺒﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﺴﺨّ ﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻓﻲ ﻗﺪر‪.‬‬
‫‪ -2‬ﻳﻀﺎف اﻟﺒﺼﻞ وﻳﻘﻠﺐ ﺣﺘﻰ ﻳﺼﺒﺢ ذﻫﺒﻲ اﻟﻠﻮن ﺛﻢ ﺗﻀﺎف اﻟﺒﺎﻣﻴﺔ واﻟﺜﻮم‪.‬‬
‫‪ -3‬ﻳﻘ ّﻠﺐ اﻟﻤﺰﻳﺞ ﺣﺘﻰ ﻳﺼﺒﺢ ذﻫﺒﻲ اﻟﻠﻮن‪.‬‬
‫‪ -4‬ﺛﻢ ﺗﻀﺎف اﻟﻄﻤﺎﻃﻢ واﻟﻠﻴﻤﻮن اﻟﺤﺎﻣﺾ واﻟﻜﺰﺑﺮة اﻟﻴﺎﺑﺴﺔ واﻟﻔﻠﻔﻞ ا‪q‬ﺳﻮد‪.‬‬
‫‪ -5‬ﻳﻀﺎف رﺑﻊ ﻛﻮب ﻣﺎء وﻳﺘﺮك ﺣﺘﻰ ﻳﻐﻠﻲ ﻋﻠﻰ ﻧﺎر ﺧﻔﻴﻔﺔ ﻟﻤﺪة ‪ 20‬دﻗﻴﻘﺔ ﺗﻘﺮﻳﺒ‪.A‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺑﺮﻏﻞ‬
‫ﺑﺎﻟﻄﻤﺎﻃﻢ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 3 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﻛﻮب ﺑﺮﻏﻞ‪.‬‬
‫‪ 2 -‬ﺑﺼﻠﺔ ﺻﻐﻴﺮة ﻣﻘﻄﻌﺔ‪.‬‬
‫‪ 3 -‬ﺣﺒﺔ ﻃﻤﺎﻃﻢ ﺻﻐﻴﺮة ﻣﻘﻄﻌﺔ‪.‬‬
‫‪ -‬ﻛﻮب ﻣﺎء‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ زﻳﺘﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﺴﺨﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻓﻲ ﻣﻘﻼة ﻋﻠﻰ ﻧﺎر ﻣﻨﺨﻔﻀﺔ اﻟﺤﺮارة‪ ،‬ﺛﻢ ُﻳﻘﻠﻰ اﻟﺒﺼﻞ ﺣﺘﻰ ﻳﺬﺑﻞ‪.‬‬
‫‪ -2‬ﺗﻀﺎف اﻟﻄﻤﺎﻃﻢ وﺗﻄﻬﻰ ﺣﺘﻰ ﺗﺼﺒﺢ ﻛﺎﻟﺼﻠﺼﺔ‪.‬‬
‫ﻳﺘﺸﺮب اﻟﺒﺮﻏﻞ‬
‫ّ‬ ‫ﻳﺴﻮى ﻋﻠﻰ ﻧﺎر ﻫﺎدﺋﺔ ﺣﺘﻰ‬
‫ّ‬ ‫‪ -3‬ﻳﻀﺎف اﻟﺒﺮﻏﻞ واﻟﻤﺎء وﻳﺘﺮك اﻟﻤﺰﻳﺞ ﺣﺘﻰ ﻳﺼﻞ إﻟﻰ درﺟﺔ اﻟﻐﻠﻴﺎن ﺛﻢ‬
‫اﻟﻤﺎء‪.‬‬
‫‪ -4‬ﻳﺘﺮك ﻓﻲ اﻟﻘﺪر ﻟﻤﺪة ‪10‬دﻗﺎﺋﻖ ﺗﻘﺮﻳﺒ‪ A‬ﻗﺒﻞ اﻟﺘﻘﺪﻳﻢ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﻄﻌﻢ ﺳﻼﻳﺴﺰ‬
 ‫ا‪7‬رز ا‪7‬ﺳﻤﺮ‬
‫وﺳﻠﻄﺔ اﻟﺴﻠﻤﻮن‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 280 -‬ﺟﻢ ﺷﺮاﺋﺢ رﻗﻴﻘﺔ ﻣﻦ ﺳﻤﻚ اﻟﺴﻠﻤﻮن‪.‬‬ ‫‪ 1 -‬ﻛﻮب ﻣﻦ ا‪q‬رز ا‪q‬ﺳﻤﺮ‪.‬‬
‫‪ 21 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن‪.‬‬ ‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﺑﺎﺑﺮﻳﻜﺎ‪.‬‬
‫‪ 1 -‬ﻓﻠﻔﻞ أﺧﻀﺮ‪.‬‬ ‫‪ 1 -‬ﻓﻠﻔﻞ أﺣﻤﺮ‪.‬‬
‫‪ 1 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم زﻳﺖ اﻟﺴﻤﺴﻢ‪.‬‬ ‫‪ -‬ﻓﺺ ﺛﻮم‪.‬‬
‫‪ -‬أوراق ﺧﻀﺮاء ﻣﺸﻜﻠﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﺘﺒﻞ ﺷﺮاﺋﺢ ﺳﻤﻚ اﻟﺴﻠﻤﻮن ﻓﻲ ﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن واﻟﻔﻠﻔﻞ اﻟﺤﻠﻮ )ﺑﺎﺑﺮﻳﻜﺎ( ﻟﺒﻀﻊ دﻗﺎﺋﻖ‪.‬‬
‫‪ -2‬ﻳﺴﺨﻦ زﻳﺖ اﻟﺴﻤﺴﻢ ﻓﻲ ﻣﻘﻼة‪ ،‬ﻳﻀﺎف اﻟﺜﻮم وﻳﻘﻠﻰ‪.‬‬
‫‪ -3‬ﺗﻀﺎف ﺷﺮاﺋﺢ اﻟﺴﻠﻤﻮن وﺗﻄﻬﻰ ﺣﺘﻰ ﺗﺤﻤﺮ وﺗﺘﺮك ﺟﺎﻧﺒ‪.A‬‬
‫ّ‬
‫اﻟﻤﺸﻜﻞ‪.‬‬ ‫‪ -4‬ﻳﺨﻠﻂ ا‪q‬رز اﻟﺒﻨﻲ اﻟﻤﻄﺒﻮخ واﻟﻔﻠﻔﻞ ا‪q‬ﺣﻤﺮ واﻟﻔﻠﻔﻞ ا‪q‬ﺧﻀﺮ واﻟﺨﺲ‬
‫‪ -5‬ﻟﻌﻤﻞ اﻟﺼﻠﺼﺔ‪ُ ،‬ﻳﻀﺎف اﻟﺨﻞ وزﻳﺖ اﻟﺴﻤﺴﻢ وﻋﺼﻴﺮ اﻟﻠﻴﻤﻮن ﻓﻲ ﻛﻮب وﻳﺴﻜﺐ ﻓﻮق اﻟﺴﻠﻄﺔ وﻳﻘﻠﺐ ﺟﻴﺪ‪.j‬‬
‫ﻣﻦ وﺻﻔﺎت ﻓﻨﺪق ﻓﻴﺮﻣﻮﻧﺖ ﺑﺎب اﻟﺒﺤﺮ‬
 ‫ﺳﻠﻄﺔ‬
‫اﻟﺴﺒﺎﻧﺦ واﻟﻔﺮاوﻟﺔ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 3 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 400 -‬ﺟﻢ ﻣﻦ اﻟﺴﺒﺎﻧﺦ اﻟﺼﻐﻴﺮة‪.‬‬
‫‪ 200 -‬ﺟﻢ ﻓﺮاوﻟﺔ‪ ،‬ﻣﻘﻄﻌﺔ إﻟﻰ ﺷﺮاﺋﺢ‪.‬‬
‫‪ 50 -‬ﺟﻢ ﺟﺒﻨﺔ ﺷﻴﺪر ﻗﻠﻴﻠﺔ اﻟﺪﺳﻢ‪.‬‬
‫‪15 -‬ﺟﻢ ﺻﻨﻮﺑﺮ ﻣﺤﻤﺺ‪.‬‬
‫‪ 40 -‬ﻣﻞ ﺧﻞ اﻟﺒﻠﺴﻤﻴﻚ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﻮﺿﻊ اﻟﺴﺒﺎﻧﺦ اﻟﺼﻐﻴﺮة ﻓﻲ وﻋﺎء وﺗﻀﺎف إﻟﻴﻬﺎ ﺷﺮاﺋﺢ اﻟﻔﺮاوﻟﺔ واﻟﺼﻨﻮﺑﺮ اﻟﻤﺤﻤﺺ‪.‬‬
‫‪ -2‬ﻳﺮش ﻋﻠﻴﻬﺎ زﻳﺖ اﻟﺰﻳﺘﻮن واﻟﺨﻞ اﻟﺒﻠﺴﻤﻲ وﺗﺨﻠﻂ ﻣﻌ‪.A‬‬
‫‪ -3‬ﺗﺰﻳﻦ ﺑﻘﻄﻊ ﻣﻦ ﺟﺒﻦ اﻟﺸﻴﺪر‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻗﺼﺮ ا(ﻣﺎرات‬
 ‫ﺳﻠﻄﺔ‬
‫اﻟﻜﻴﻨﻮا ﻣﻊ اﻟﻜﺮﻧﺐ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 - 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 300 -‬ﺟﻢ ﻛﺮﻧﺐ ﻃﺎزج‪.‬‬ ‫‪ 600 -‬ﺟﻢ ﻣﻦ اﻟﻜﻴﻨﻮا‪.‬‬
‫‪ 80 -‬ﺟﻢ ﺗﻔﺎح أﺣﻤﺮ‪.‬‬ ‫‪ 80 -‬ﺟﻢ ﺗﻔﺎح أﺧﻀﺮ‪.‬‬
‫‪120 -‬ﺟﻢ ﻣﺎﻧﺠﻮ‪.‬‬ ‫‪ 80 -‬ﺟﻢ ﺗﻮت ﺑﺮي ﻃﺎزج‪.‬‬
‫‪ 5 -‬ﺟﻢ ﻣﻠﺢ‪.‬‬ ‫‪ 30 -‬ﻣﻞ زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫‪ 5 -‬ﺟﻢ ﺳﻜﺮ‪.‬‬ ‫‪ 5 -‬ﺟﻢ ﻓﻠﻔﻞ أﺑﻴﺾ‪.‬‬
‫‪ 80 -‬ﻣﻞ ﺧﻞ اﻟﺘﻔﺎح‪.‬‬ ‫‪ 40 -‬ﺟﻢ ﺧﺮدل دﻳﺠﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻮﺿﻊ اﻟﻜﺮﻧﺐ ﻓﻲ ﻃﺒﻖ وﻳﻨﺜﺮ ﻋﻠﻴﻪ ﺣﺒﻮب اﻟﻜﻴﻨﻮا اﻟﻤﺴﻠﻮﻗﺔ‪.‬‬
‫‪ -2‬ﻳﻀﺎف اﻟﻤﺎﻧﺠﻮ اﻟﻤﻘﻄﻊ إﻟﻰ ﺷﺮاﺋﺢ رﻗﻴﻘﺔ وﺷﺮاﺋﺢ اﻟﺘﻔﺎح واﻟﺘﻮت اﻟﺒﺮي‪.‬‬
‫‪ -3‬ﻳﻤﺰج زﻳﺖ اﻟﺰﻳﺘﻮن ﻣﻊ اﻟﺨﻞ واﻟﺨﺮدل واﻟﺴﻜﺮ واﻟﻤﻠﺢ واﻟﻔﻠﻔﻞ‪.‬‬
‫‪ -4‬ﺗﻘﺪم اﻟﺴﻠﻄﺔ ﻣﻊ ﺻﻠﺼﺔ اﻟﺨﻞ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻗﺼﺮ ا(ﻣﺎرات‬
 ‫ﺳﻠﻄﺔ‬
‫اﻟﺒﻄﺎﻃﺎ واﻟﺨﻴﺎر‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 - 2 :‬أﺷﺨﺎص‬

‫‪ 400 -‬ﺟﻢ ﺧﻴﺎر‪.‬‬
‫‪ 600 -‬ﺟﻢ ﺑﺮﺗﻘﺎل‪.‬‬
‫‪ 20 -‬ﺟﻢ ﻣﻦ اﻟﻔﻠﻔﻞ اﻟﺤﺎر اﻟﻤﺠﻔﻒ‪.‬‬
‫‪ 5 -‬ﺟﻢ ﻣﻠﺢ‪.‬‬
‫‪ 30 -‬ﻣﻞ زﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ 600 -‬ﺟﻢ ﺟﺬور اﻟﺒﻄﺎﻃﺎ )ﺗﻌﺮف ﺑﺎﻟﺠﻴﻜﺎﻣﺎ(‪.‬‬
‫‪ 200 -‬ﺟﻢ ﻗﻠﺐ اﻟﺨﺲ‪.‬‬
‫‪120 -‬ﺟﻢ أوراق اﻟﻜﺰﺑﺮة اﻟﻄﺎزﺟﺔ‪.‬‬
‫‪ 200 -‬ﺟﻢ ﻟﻴﻤﻮن‪.‬‬
‫‪ 5 -‬ﺟﻢ ﻓﻠﻔﻞ أﺑﻴﺾ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﺗﻘﻄﻊ ﺟﺬور اﻟﺒﻄﺎﻃﺎ )اﻟﺠﻴﻜﺎﻣﺎ( واﻟﺨﻴﺎر إﻟﻰ ﺷﺮاﺋﺢ‪.‬‬
‫‪ -2‬ﺗﺮﺗﺐ أوراق اﻟﺨﺲ ﻓﻲ وﻋﺎء‪.‬‬
‫‪ -3‬ﺗﻤﺰج اﻟﺠﻴﻜﺎﻣﺎ واﻟﺨﻴﺎر ورﻗﺎﺋﻖ اﻟﻔﻠﻔﻞ اﻟﺤﺎر اﻟﻤﺠﻔﻒ وﺗﻮﺿﻊ ﻓﻲ وﻋﺎء اﻟﺨﺲ‪.‬‬
‫‪ -4‬ﺗﺰﻳﻦ ﺑﺸﺮاﺋﺢ اﻟﺒﺮﺗﻘﺎل وأوراق اﻟﻜﺰﺑﺮة اﻟﻄﺎزﺟﺔ‪.‬‬
‫‪ -5‬ﺗﻘﺪم ﻣﻊ ﺻﻠﺼﺔ اﻟﻠﻴﻤﻮن وزﻳﺖ اﻟﺰﻳﺘﻮن‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﻓﺘﺔ‬
‫اﻟﺤﻤﺺ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 6 - 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﻛﻮﺑﺎن ﻣﻦ اﻟﺤﻤﺺ اﻟﻤﺴﻠﻮق‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﻣﻦ اﻟﻄﺤﻴﻨﻴﺔ‪.‬‬
‫‪ 3 -‬ﻓﺺ ﺛﻮم ﻛﺒﻴﺮ‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺰﺑﺎدي ﻗﻠﻴﻞ اﻟﺪﺳﻢ‪.‬‬
‫‪  -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻤﻠﺢ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻛﻤﻮن‪.‬‬
‫‪ 2 -‬ﺧﺒﺰ ﻋﺮﺑﻲ أﺳﻤﺮ ﻣﻘﻄﻊ ﻣﺮﺑﻌﺎت وﻣﺤﻤﺺ ﺑﺎﻟﻔﺮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫ﻳﺸﻮى اﻟﺨﺒﺰ ﻓﻲ اﻟﻔﺮن‪ ،‬ﺛﻢ ﻳﻀﺎف إﻟﻴﻪ اﻟﺤﻤﺺ ﻣﻊ رﺑﻊ ﻛﻮب ﻣﻦ ﻣﺎء اﻟﺤﻤﺺ‪ ،‬ﺑﻌﺪ ذﻟﻚ ﻳﻀﺎف ﻋﻠﻴﻪ اﻟﺰﺑﺎدي اﻟﻤﺨﻠﻮط‬
‫ﻣﻊ اﻟﺜﻮم واﻟﻄﺤﻴﻨﺔ واﻟﺘﻮاﺑﻞ‪ ،‬ﺛﻢ ﻳﺰﻳﻦ اﻟﻄﺒﻖ ﺑﺎﻟﺒﻘﺪوﻧﺲ وﺑﻬﺎر اﻟﺒﺎﺑﺮﻳﻜﺎ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت داﺋﺮة اﻟﺼﺤﺔ ‪ -‬أﺑﻮﻇﺒﻲ‬
 ‫ﻣﺘﺒﻞ‬
‫اﻟﺒﺎذﻧﺠﺎن‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 - 2 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﻛﻮﺑﺎن ﻣﻦ اﻟﺒﺎذﻧﺠﺎن اﻟﻤﺸﻮي واﻟﻤﻘﺸﺮ‪.‬‬
‫‪ 1 -‬ﻣﻠﻌﻘﺔ )‪ 16‬ﺟﻢ( ﻃﻌﺎم ﻣﻦ اﻟﻄﺤﻴﻨﻴﺔ‪.‬‬
‫‪ 3 -‬ﻓﺺ ﺛﻮم ﻛﺒﻴﺮ‪.‬‬
‫‪  -‬ﻛﻮب ﻣﻦ اﻟﺰﺑﺎدي ﻗﻠﻴﻞ اﻟﺪﺳﻢ‪.‬‬
‫‪  -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻣﻦ اﻟﻤﻠﺢ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة ﻛﻤﻮن‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫ﻳﺸﻮى اﻟﺒﺎذﻧﺠﺎن اﻟﻜﺎﻣﻞ ﻓﻲ اﻟﻔﺮن ﺑﻌﺪ ﻋﻤﻞ ﻋﺪة ﺷﻘﻮق ﻋﻤﻴﻘﺔ ﻓﻴﻪ‪ ،‬ﺑﻌﺪ ﺳﺎﻋﺔ ﻳﺨﺮج اﻟﺒﺎذﻧﺠﺎن‪ ،‬ﺛﻢ ﺗﺰال اﻟﻘﺸﺮة‬
‫اﻟﺨﺎرﺟﻴﺔ اﻟﺴﻮداء ﺑﻌﺪ أن ﻳﺒﺮد‪ ،‬ﺑﻌﺪ ذﻟﻚ ﻳﻬﺮس اﻟﺒﺎذﻧﺠﺎن وﻳﻀﺎف ﻋﻠﻴﻪ اﻟﺜﻮم اﻟﻤﻔﺮوم واﻟﺰﺑﺎدي واﻟﻄﺤﻴﻨﺔ واﻟﺘﻮاﺑﻞ‪،‬‬
‫ﺛﻢ ﻳﺰﻳﻦ اﻟﻄﺒﻖ ﺑﺎﻟﻜﻤﻮن واﻟﺒﻘﺪوﻧﺲ‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫ﺑﺎرﻓﻴﻪ‬
‫اﻟﺸﻮﻓﺎن‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ 4 :‬أﺷﺨﺎص‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪  -‬ﻛﻮب ﺷﻮﻓﺎن‪.‬‬
‫‪ 2 -‬ﻛﻮب ﺣﻠﻴﺐ ﺧﺎﻟﻲ ﻣﻦ اﻟﺪﺳﻢ )ﻳﻤﻜﻦ اﺳﺘﺨﺪام ﺣﻠﻴﺐ اﻟﺼﻮﻳﺎ ﺣﺴﺐ اﻟﺮﻏﺒﺔ(‪.‬‬
‫‪120 -‬ﺟﻢ ﻟﺒﻦ زﺑﺎدي ﺑﺎﻟﻔﺮاوﻟﺔ )ﻗﻠﻴﻞ اﻟﺪﺳﻢ(‪.‬‬
‫‪ 20 -‬ﺟﻢ ﻟﻮز أو ﺟﻮز ﻣﺤﻤﺺ‪.‬‬
‫‪  -‬ﻛﻮب ﺧﻮخ ﻣﺠﻔﻒ أو أي ﻧﻮع أﺧﺮ ﻣﻦ اﻟﻔﻮاﻛﻪ اﻟﻤﺠﻔﻔﺔ‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﻤﺰج اﻟﺸﻮﻓﺎن ﻣﻊ اﻟﺤﻠﻴﺐ واﻟﺠﻮز واﻟﻔﻮاﻛﻪ اﻟﻤﺠﻔﻔﺔ‪.‬‬
‫‪ -2‬ﻳﺘﺮك اﻟﺨﻠﻴﻂ ﻓﻲ اﻟﺜﻼﺟﺔ ﻟﻤﺪة ﺳﺎﻋﺘﻴﻦ‪.‬‬
‫‪ -3‬ﻓﻲ أﻛﻮاب ﻃﻮﻳﻠﺔ ﺗﺮص ﻃﺒﻘﺔ ﻣﻦ ﺧﻠﻴﻂ اﻟﺸﻮﻓﺎن ﺛﻢ ﻃﺒﻘﺔ ﻣﻦ اﻟﻠﺒﻦ اﻟﺰﺑﺎدي ﺑﻄﻌﻢ اﻟﻔﺮاوﻟﺔ وﻫﻜﺬا ﺣﺘﻰ ﻧﻔﺎذ اﻟﻜﻤﻴﺔ‪.‬‬
‫‪ -4‬أﺧﻴﺮ‪ j‬ﻳﺰﻳﻦ ﺑﻄﺒﻘﺔ ﻣﻦ اﻟﻔﻮاﻛﻪ اﻟﻤﺠﻔﻔﺔ واﻟﺠﻮز أو اﻟﻠﻮز‪.‬‬
‫ﻣﻦ وﺻﻔﺎت ﻣﺮﻛﺰ إﻣﺒﺮﻳﺎل ﻛﻮﻟﻴﺪج ﻟﻨﺪن ﻟﻠﺴﻜﺮي‬
 ‫اﻟﺒﻴﺾ‬
‫اﻟﻤﺨﻔﻮق ﻣﻊ اﻟﺸﻤﺮ‬
‫اﻟﻜﻤﻴﺔ ﺗﻜﻔﻲ‪ :‬ﺷﺨﺼﻴﻦ‬

‫اﻟﻤﻘﺎدﻳﺮ‬
‫‪ -‬ﺣﺒﺔ ﺑﻄﺎﻃﺎ ﺣﻠﻮة ﺻﻐﻴﺮة ﻣﺴﻠﻮﻗﺔ وﻣﻘﻄﻌﺔ إﻟﻰ ‪ 10‬ﻣﻜﻌﺒﺎت‪.‬‬
‫‪ 3 -‬ﺑﻴﺎض اﻟﺒﻴﺾ و‪1‬ﺑﻴﻀﺔ ﻛﺎﻣﻠﺔ‪.‬‬
‫‪ 1.5 -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة )‪ 7‬ﻣﻞ( ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة زﻳﺖ زﻳﺘﻮن‪.‬‬
‫‪ 2 -‬ﻣﻠﻌﻘﺔ ﻃﻌﺎم ﺷﻤﺮ‪.‬‬
‫‪ -‬ﻣﻠﻌﻘﺔ ﺻﻐﻴﺮة إﻛﻠﻴﻞ اﻟﺠﺒﻞ )روزﻣﺎري(‪.‬‬
‫‪ -‬ﻓﺺ ﺛﻮم ﻣﻔﺮوم‪.‬‬

‫ﻃﺮﻳﻘﺔ اﻟﺘﺤﻀﻴﺮ‪:‬‬
‫‪ -1‬ﻳﺴﺨﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻓﻲ ﻣﻘﻼة وﻳﻀﺎف إﻟﻴﻪ إﻛﻠﻴﻞ اﻟﺠﺒﻞ واﻟﺸﻤﺮ واﻟﺜﻮم وﻳﻘﻠﺐ‪.‬‬
‫‪ -2‬ﺗﻀﺎف اﻟﺒﻄﺎﻃﺎ اﻟﺤﻠﻮة اﻟﻤﺴﻠﻮﻗﺔ وﺗﻘﻠﺐ ﺣﺘﻰ ﺗﺼﺒﺢ ذﻫﺒﻴﺔ اﻟﻠﻮن‪.‬‬
‫‪ -3‬ﻳﻀﺎف اﻟﺒﻴﺾ اﻟﻤﺨﻔﻮق وﻳﻘﺪم ﺳﺎﺧﻨ‪.A‬‬
 ‫‪ -4‬ا‪7‬ﻃﺒﺎق اﻟﺮﺋﻴﺴﻴﺔ‪:‬‬
‫‪ -‬أﻛﺜﺮ ﻣﻦ اﺳﺘﺨﺪام اﻟﺨﻀﺎر اﻟﻄﺎزﺟﺔ ﻋﻨﺪ إﻋﺪاد ا ﻃﺒﺎق اﻟﺮﺋﻴﺴﻴﺔ‪.‬‬
‫‪ -‬اﺑﺘﻌﺪ ﻗﺪر ا‪9‬ﻣﻜﺎن ﻋﻦ اﻟﻤﻜﻌﺒﺎت اﻟﻤﻨﻜﻬﺔ ﻻﺣﺘﻮاﺋﻬﺎ ﻋﻠﻰ اﻟﻜﺜﻴﺮ ﻣﻦ ا ﻣﻼح اﻟﻤﺮﻛﺰة واﺳﺘﻌﺾ ﻋﻨﻬﺎ ﺑﻤﺮق اﻟﺪﺟﺎج اﻟﻤﺬﻛﻮر أﻋﻼه‬
‫ﻃﺮﻳﻘﺔ ﺗﺤﻀﻴﺮه‪.‬‬
‫‪ -‬اﺳﺘﺨﺪم ﻛﻤﻴﺔ ﻗﻠﻴﻠﺔ ﻣﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻟﺘﺸﻮﻳﺢ اﻟﺨﻀﺎر أو اﺳﺘﻌﺾ ﺑﺎﻟﺴﻠﻖ‪.‬‬
‫‪ -‬أﻛﺜﺮ ﻣﻦ اﺳﺘﺨﺪام ا ﻋﺸﺎب اﻟﻄﺒﻴﻌﻴﺔ واﺑﺘﻌﺪ ﻋﻦ اﻟﻤﻨﻜﻬﺎت اﻟﺼﻨﺎﻋﻴﺔ واﻟﻤﻠﺢ‪.‬‬
‫‪ -‬اﺳﺘﺨﺪم دوﻣ‪ H‬اﻟﻠﺤﻮم ﻗﻠﻴﻠﺔ اﻟﺪﻫﻮن واﻟﺘﻲ ﻻ ﺗﺤﺘﻮي ﻋﻠﻰ دﻫﻮن ﻣﺮﺋﻴﺔ‪.‬‬
‫‪ -‬إذا اﺿﻄﺮرت ﻻﺳﺘﺨﺪام اﻟﺤﻠﻴﺐ اﻟﻤﻜﺜﻒ ﻓﻲ ﺑﻌﺾ ا ﻃﺒﺎق اﺧﺘﺮ دوﻣ‪ H‬ﻗﻠﻴﻞ اﻟﺪﺳﻢ واﺳﺘﺨﺪم ﻛﻤﻴﺔ ﻗﻠﻴﻠﺔ‪.‬‬
‫‪ -‬ﻳﻤﻜﻨﻚ اﺳﺘﺨﺪام أداة اﻟﺸﻮي اﻟﻤﺘﻮﻓﺮة ﻓﻲ ا ﺳﻮاق ﺣﻴﻦ إﻋﺪادك ﻟﻠﻮﺟﺒﺎت اﻟﻤﺸﻮﻳﺔ ﺑﺪﻻً ﻣﻦ اﻟﻠﺠﻮء إﻟﻰ اﻟﻘﻠﻲ‪.‬‬
‫‪ -‬اﺳﺘﺨﺪم ﻣﻠﻌﻘﺔ ﻓﻘﻂ ﻣﻦ اﻟﺰﻳﺖ اﻟﻨﺒﺎﺗﻲ ﻋﻨﺪ إﻋﺪادك ﻟﻜﺎﻣﻞ اﻟﻄﺒﻖ أو اﻟﺤﺸﻮة اﻟﻤﺮاد ﺻﻨﻌﻬﺎ‪.‬‬
‫‪ -‬إذا ﻛﺎن ﻃﺒﻘﻚ ﻳﺤﺘﻮي ﻋﻠﻰ اﻟﺨﺒﺰ اﺳﺘﻌﺾ ﺑﺎﻟﺨﺒﺰ ا ﺳﻤﺮ اﻟﻐﻨﻲ ﺑﺎ ﻟﻴﺎف واﻟﺤﺒﻮب اﻟﻜﺎﻣﻠﺔ ﺑﺪﻻً ﻣﻦ اﻟﺨﺒﺰ ا ﺑﻴﺾ وﺷﻮي اﻟﺨﺒﺰ ﺑﺪل‬
‫اﻟﻘﻠﻲ‪.‬‬
‫‪ -‬إذا ﻛﺎن ﻃﺒﻘﻚ ﻳﺤﺘﻮي ﻋﻠﻰ ا رز أو اﻟﻤﻌﻜﺮوﻧﺔ ﻓﺎﺳﺘﻌﺾ ﺑﺎ ﺳﻤﺮ اﻟﻐﻨﻲ ﺑﺎ ﻟﻴﺎف واﻟﺤﺒﻮب اﻟﻜﺎﻣﻠﺔ ﻋﻦ ا ﺑﻴﺾ‪.‬‬

‫‪ -5‬اﻟﺤﻠﻮﻳﺎت‪:‬‬
‫‪ -‬ﺣﺎول ﺗﻘﻠﻴﻞ اﻟﺤﻠﻮﻳﺎت ﻣﺎ أﻣﻜﻦ‪ ،‬واﺳﺘﻌﺾ ﻋﻨﻬﺎ ﺑﺎﻟﻔﻮاﻛﻪ اﻟﻄﺎزﺟﺔ أو اﻟﻤﺠﻔﻔﺔ‪.‬‬
‫‪ -‬ﻗﻠﻞ ﻣﻦ اﻟﺴﻜﺮ ﻋﻨﺪ إﻋﺪادك ﻃﺒﺎق اﻟﺤﻠﻮى اﻟﻤﺨﺘﻠﻔﺔ‪.‬‬
‫‪ -‬إذا ﻛﺎن ﻃﺒﻘﻚ ﻳﺤﺘﻮي ﻋﻠﻰ اﻟﺤﻠﻴﺐ أو اﻟﺠﺒﻦ‪ ،‬اﺳﺘﺒﺪل اﻟﺤﻠﻴﺐ أو اﻟﺠﺒﻦ ﻛﺎﻣﻞ اﻟﺪﺳﻢ ﺑﻘﻠﻴﻞ اﻟﺪﺳﻢ‪.‬‬
‫‪ -‬إذا ﻛﺎن ﻃﺒﻘﻚ ﻳﺤﺘﻮي ﻋﻠﻰ اﻟﻜﺮﻳﻤﺔ‪ ،‬اﺳﺘﺨﺪم اﻟﻜﺮﻳﻤﺔ ﻗﻠﻴﻠﺔ اﻟﺪﺳﻢ‪.‬‬
 ‫ﻧﺼﺎﺋﺢ إرﺷﺎدﻳﺔ ‪C‬ﻋﺪاد أﻓﻀﻞ اﻟﻮﺻﻔﺎت اﻟﺼﺤﻴﺔ‬

‫‪ -1‬اﻟﺸﻮرﺑﺎت‪:‬‬
‫‪ -‬أﻛﺜﺮ ﻣﻦ اﺳﺘﺨﺪام اﻟﺨﻀﺎر اﻟﻄﺎزﺟﺔ ﻋﻨﺪ إﻋﺪاد اﻟﺸﻮرﺑﺎت ‪.‬‬
‫‪ -‬اﺑﺘﻌﺪ ﻗﺪر ا‪9‬ﻣﻜﺎن ﻋﻦ اﻟﻤﻜﻌﺒﺎت اﻟﻤﻨﻜﻬﺔ ﻻﺣﺘﻮاﺋﻬﺎ ﻋﻠﻰ اﻟﻜﺜﻴﺮ ﻣﻦ ا ﻣﻼح اﻟﻤﺮﻛﺰة واﺳﺘﻌﺾ ﻋﻨﻬﺎ ﺑﻤﺮق اﻟﺪﺟﺎج اﻟﻤﺬﻛﻮر أدﻧﺎه‬
‫ﻃﺮﻳﻘﺔ ﺗﺤﻀﻴﺮه‪.‬‬
‫‪ -‬اﺳﺘﺨﺪم ﻛﻤﻴﺔ ﻗﻠﻴﻠﺔ ﻣﻦ زﻳﺖ اﻟﺰﻳﺘﻮن ﻟﺘﺸﻮﻳﺢ اﻟﺨﻀﺎر أو اﺳﺘﻌﺾ ﺑﺎﻟﺴﻠﻖ‪.‬‬
‫‪ -‬أﻛﺜﺮ ﻣﻦ اﺳﺘﺨﺪام ا ﻋﺸﺎب اﻟﻄﺒﻴﻌﻴﺔ واﺑﺘﻌﺪ ﻋﻦ اﻟﻤﻨﻜﻬﺎت اﻟﺼﻨﺎﻋﻴﺔ واﻟﻤﻠﺢ‪.‬‬
‫‪ -‬إذا اﺿﻄﺮرت ﻻﺳﺘﺨﺪام اﻟﺤﻠﻴﺐ اﻟﻤﻜﺜﻒ ﻓﻲ ﺑﻌﺾ أﻃﺒﺎق اﻟﺸﻮرﺑﺔ اﺧﺘﺮ دوﻣ‪ H‬ﻗﻠﻴﻞ اﻟﺪﺳﻢ‪.‬‬

‫‪ -2‬اﻟﻤﺮق ﺑﻄﺮﻳﻘﺔ ﺻﺤﻴﺔ واﻻﺳﺘﻌﺎﺿﺔ ﺑﻪ ﻋﻦ اﻟﻤﻜﻌﺒﺎت اﻟﻤﻨﻜﻬﻪ‪:‬‬

‫‪ -‬ﻧﻈﻒ اﻟﺪﺟﺎج أو اﻟﻠﺤﻢ واﻧﺰع اﻟﺠﻠﺪ ﻋﻨﻪ واﻟﺪﻫﻮن اﻟﺰاﺋﺪة ﺛﻢ ﺿﻊ اﻟﺪﺟﺎج أو اﻟﻠﺤﻢ ﻋﻠﻰ اﻟﻨﺎر ﻣﻊ إﺿﺎﻓﺔ ‪ 8‬أﻛﻮاب ﻣﻦ اﻟﻤﺎء واﻟﺒﻬﺎرات‬
‫اﻟﻜﺎﻣﻠﺔ وا ﻋﺸﺎب اﻟﻄﺒﻴﻌﻴﺔ واﻟﺨﻀﺎر ﻣﺜﻞ‪ :‬اﻟﻔﻠﻔﻞ ا ﺳﻮد‪ ،‬اﻟﻘﺮﻧﻔﻞ‪ ،‬أوراق اﻟﺮﻳﺤﺎن‪ ،‬ﺟﻮزة اﻟﻄﻴﺐ‪ ،‬اﻟﻬﻴﻞ‪ ،‬اﻟﻘﺮﻓﺔ‪ ،‬اﻟﺒﺼﻞ‪ ،‬اﻟﻜﺮﻓﺲ‬
‫واﻟﺠﺰر‪.‬‬
‫‪ -‬ﺑﻌﺪ ﻣﺎ ﻳﺘﺮك اﻟﻤﺰﻳﺞ ﻋﻠﻰ اﻟﻨﺎر ﻟﻤﺪة ﺳﺎﻋﺔ ورﺑﻊ‪ ،‬ﻗﻮم ﺑﺘﺼﻔﻴﺔ اﻟﺨﻠﻴﻂ‪ ،‬وﺧﺬ اﻟﻤﺮق واﺳﺘﻌﻤﺎﻟﻪ ﻣﺒﺎﺷﺮة أو إﺣﺘﻔﻆ ﺑﺎﻟﺨﻠﻴﻂ ﻓﻲ‬
‫اﻟﺜﻼﺟﺔ )اﻟﻔﺮﻳﺰر( واﺳﺘﺨﺪاﻣﻪ ﺣﻴﻦ اﻟﺤﺎﺟﺔ ﻟﺘﺤﻀﻴﺮ اﻟﺤﺴﺎء‪.‬‬

‫‪ -3‬اﻟﺴﻠﻄﺎت واﻟﻤﻘﺒﻼت‬
‫‪ -‬اﺳﺘﺨﺪم ﻛﻤﻴﺔ ﻗﻠﻴﻠﺔ ﻣﻦ زﻳﺖ اﻟﺰﻳﺘﻮن )ﻣﻠﻌﻘﺔ ﻓﻘﻂ ﻟـ ‪ 7 - 6‬أﺷﺨﺎص(‪.‬‬
‫‪ -‬اﺳﺘﻌﺾ ﻋﻦ اﻟﺰﻳﺖ واﻟﻤﻠﺢ ﺑﺎﻟﺴﻠﻄﺎت واﻟﻤﻘﺒﻼت ﺑﺎﻟﺤﻤﺾ واﻟﺨﻞ وا ﻋﺸﺎب اﻟﻄﺒﻴﻌﻴﺔ ﻛﻤﺎ ﻳﻤﻜﻦ إﺿﺎﻓﺔ اﻟﻤﻜﺴﺮات اﻟﻤﺤﻤﺼﺔ‬
‫ﺑﺪون زﻳﺖ‪.‬‬
‫‪ -‬اﺳﺘﺨﺪم اﻟﺠﺒﻦ ﻗﻠﻴﻞ اﻟﺪﺳﻢ ﺣﻴﻦ ﻳﺪﺧﻞ ﻓﻲ اﻟﻮﺻﻔﺔ‪.‬‬
 ‫ﺑﺮﻧﺎﻣﺞ وﻗﺎﻳﺔ ﻟﻠﻄﻌﺎم اﻟﺼﺤﻲ‬
‫ﺷﻌﺎر وﻗﺎﻳﺔ ﻳﺤﺘﻮي ﻋﻠﻰ ﻛﻠﻤﺔ »وﻗﺎﻳﺔ« ﻣﺤﺎﻃﺔ ﺑﺸﻜﻞ ﻗﻠﺐ ﻣﻤﺎ ﻳﺸﻴﺮ إﻟﻰ أن اﻟﺘﺪاﺑﻴﺮ اﻟﻮﻗﺎﺋﻴﺔ اﻟﺒﺴﻴﻄﺔ ﻳﻤﻜﻦ أن ﺗﺨﻔﺾ ﻣﻦ ا‪9‬ﺻﺎﺑﺎت‬
‫واﻟﻮﻓﻴﺎت اﻟﻨﺎﺟﻤﺔ ﻋﻦ أﻣﺮاض اﻟﻘﻠﺐ وا وﻋﻴﺔ اﻟﺪﻣﻮﻳﺔ‪ .‬ﻣﻦ أﺣﺪ ﺑﺮاﻣﺞ »وﻗﺎﻳﺔ« ﺗﺸﺠﻴﻊ ﻋﺎدات ﺗﻨﺎول اﻟﻄﻌﺎم اﻟﺼﺤﻲ وذﻟﻚ ﻣﻦ ﺧﻼل إﺿﺎﻓﺔ‬
‫ﺷﻌﺎر وﻗﺎﻳﺔ إﻟﻰ اﻟﻤﻮاد اﻟﻐﺬاﺋﻴﺔ اﻟﺼﺤﻴﺔ‪ .‬إن ﻫﺬا اﻟﺒﺮﻧﺎﻣﺞ ﺗﻢ ﺑﺎﻟﺘﻌﺎون واﻟﺘﻨﺴﻴﻖ ﻣﻊ ﺟﻬﺎز أﺑﻮﻇﺒﻲ ﻟﻠﺮﻗﺎﺑﺔ اﻟﻐﺬاﺋﻴﺔ‪.‬‬

‫ﻣﻌﺎﻳﻴﺮ ا ﻃﻌﻤﺔ اﻟﺘﻲ ﻳﺴﻤﺢ أن ﻳﻀﺎف إﻟﻴﻬﺎ ﺷﻌﺎر وﻗﺎﻳﺔ ﺗﺘﻄﻠﺐ أن ﻳﻜﻮن اﻟﻄﻌﺎم ﻣﻌﺪ‪ o‬ﺑﻄﺮﻳﻘﺔ ﺻﺤﻴﺔ ﺑﺎﺳﺘﺨﺪام ﻣﻜﻮﻧﺎت ﺻﺤﻴﺔ‪،‬‬
‫ﺑﺎ‪9‬ﺿﺎﻓﺔ إﻟﻰ ذﻟﻚ ﻫﺬه اﻟﻤﻌﺎﻳﻴﺮ ﺗﺤﺘﻮي وﻟﻜﻦ ﻻ ﺗﻘﺘﺼﺮ ﻋﻠﻰ ﻣﺎ ﻳﻠﻲ‪:‬‬
‫‪ -‬اﻟﺴﻌﺮات اﻟﺤﺮارﻳﺔ‪ :‬أﻗﻞ ﻣﻦ ‪ 700‬ﺳﻌﺮ‪ o‬ﺣﺮارﻳ‪ / H‬اﻟﻮﺟﺒﺔ‪.‬‬
‫‪ -‬اﻟﻔﻮاﻛﻪ أو اﻟﺨﻀﺮوات ﻳﺠﺐ أن ﺗﺰن أﻛﺜﺮ ﻣﻦ ‪ 100‬ﺟﺮام‪.‬‬
‫‪ -‬اﻟﺴﻌﺮات اﻟﺤﺮارﻳﺔ ا‪q‬ﺗﻴﻪ ﻣﻦ اﻟﺪﻫﻮن ﻳﺠﺐ أن ﻻ ﺗﺰﻳﺪ ﻋﻦ ‪ 3‬ﺟﺮام ﻟﻜﻞ ‪ 100‬ﺟﺮام ﻣﻦ اﻟﻤﻨﺘﺞ وا‪q‬ﺗﻴﺔ ﻣﻦ اﻟﺪﻫﻮن اﻟﻤﺸﺒﻌﺔ ﻳﺠﺐ أن‬
‫ﻻ ﺗﺰﻳﺪ ﻋﻠﻰ ‪ 1‬ﺟﺮام ﻟﻜﻞ ‪ 100‬ﺟﺮام ﻣﻦ اﻟﻤﻨﺘﺞ ﻣﻦ ﻣﺠﻤﻞ اﻟﺴﻌﺮات‪.‬‬
‫‪ -‬ﻋﺪم اﺳﺘﺨﺪام اﻟﺪﻫﻮن اﻟﻤﻬﺪرﺟﺔ‪.‬‬
‫‪ -‬ﻧﺴﺒﺔ اﻟﺴﻜﺮ اﻟﻤﻜﺮر أﻗﻞ ﻣﻦ ‪ 2‬ﺟﺮام ﻟﻜﻞ ‪ 100‬ﺟﺮام ﻣﻦ اﻟﻤﻨﺘﺞ‪.‬‬
‫‪ -‬ﻧﺴﺒﺔ اﻟﻤﻠﺢ أﻗﻞ ﻣﻦ ‪ 0.8‬ﺟﺮام ﻟﻜﻞ ‪ 100‬ﺟﺮام ﻣﻦ اﻟﻤﻨﺘﺞ‪.‬‬

‫اﺳﺘﻤﺘﻊ ﺑﻤﺠﻤﻮﻋﺔ ﻣﻦ اﻟﻮﺻﻔﺎت اﻟﻐﺬاﺋﻴﺔ اﻟﺼﺤﻴﺔ واﻟﻠﺬﻳﺬة ﻓﻲ ﻫﺬا اﻟﻜﺘﻴﺐ اﻟﺘﻲ ﺗﻢ اﺧﺘﻴﺎرﻫﺎ ﻣﻦ ﻗﺒﻞ‬
‫داﺋﺮة اﻟﺼﺤﺔ ﻟﺘﻤﻜﻨﻚ ﻣﻦ ﺗﻨﺎول أﻏﺬﻳﺔ ﺻﺤﻴﺔ‪.‬‬