Lokacin da yanayin waje ya zubar da ƙananan sikelin kuma ya fita kamar alama mai ban tsoro, to, lokaci yayi da za a kunsa, hudawa kuma ku ci abinci mai dadi, cike da abinci mai zafi. Babu wani abu da ya dace da wannan lissafin da kyau kamar yadda Zuciya ta Tsarin Zuciya ta tabbas zai sa ka tingling daga sama zuwa hagu.
Zuciya a cikin miya ta fito ne daga amfani da kayan lambu don cike ku da kuma ba ku karin bitamin da ake buƙata lokacin da hasken rana bai isa ba. Hakanan zaka iya ƙara a cikin wasu hunturu hunturu irin su Kale ko florets na broccoli don ƙulla canje-canje.
Miyan yana da matukar farin ciki zai iya kuskuren sabanin kayan lambu idan za ku fi son stew amfani da ƙananan samfurori shine abin da ake bukata.
Abin da Kayi Bukatar
- 2 tablespoon man zaitun
- 2 tablespoon man shanu
- 3 kananan ja albasa (finely yankakken)
- 3 cloves da tafarnuwa (finely yankakken)
- 2 karas (wanke da kuma yanke cikin kananan dan lido)
- 1 sanda seleri (yankakken finely)
- 4 kayan lambu na kayan lambu hunturu (gizon, sauya, parsnip, turnip; a yanka a cikin ƙananan ƙananan ƙwayoyi)
- 1 x 430 ml. yankakken yankakken yankakken
- 2 pints / 1.2 lita
- abincin kaza
- 6 ociji / 170 grams gauraye miya manya siffofi
- 1 farfajiya faski (lebur-leved, yan yankakken)
- 2 cakuda parmesan cakuda (freshly grated, don bauta)
- Salt da barkono dandana
- 1 tablespoon karin budurwa man zaitun (na drizzling)
Yadda za a yi shi
- Sada man fetur da man shanu a cikin babban kwanon rufi da kulawa don kada ku ƙone man shanu. Ƙara albasa da albasa da albasa da kuma dafa don tsawon minti 3 zuwa 4 har sai albasarta farawa don dafa su jefa a tafarnuwa, ba tukunya da kyau kuma ci gaba da dafa a hankali don karin minti uku. (Yana da mahimmanci kada ku ƙone tafarnuwa ko wannan zai ba da miya wata ƙanshi mai ƙanshi mara kyau ba za ku iya canzawa ba.)
- Ƙara kayan lambu da aka zaɓa a cikin tukunya, ba su da kyau don motsawa don haɗuwa a albasa da tafarnuwa. Rage zafi zuwa matsakaici kuma dafa don minti 5.
- Dama a cikin tumatir, tada zafi mai zafi kuma ƙara jari. Ku kawo miyan zuwa tafasa mai laushi sa'an nan ku rage zafi don ci gaba da haka sai ku dafa har sai an dafa kayan lambu a cikin ta amma ba karya.
- A wannan lokaci zaka iya juya miyan daga zafin rana kuma ka gama miya lokacin da kake shirye su ci idan an buƙata.
- Idan miyan ya kasance sanyi, kawo miyan a cikin tafasa, ƙara siffofi da aka zaba da ku da kuma dafa kamar yadda aka shirya a kan fakiti.
- Ku ɗanɗana miya kuma ku kara dan gishiri da barkono ku dandana tunawa ku ƙara Parmesan a karshen, don haka ku tafi da sauki.
Don yin hidima: ɗakunan zafi guda shida (kada ku yi amfani da zafin zafi a cikin ɗakunan sanyi ko kuma miya zai kasance mai sanyi a lokacin da yake aiki) a cikin miya, yayyafa da faski fashi da kuma cika tare da fassaran Parmesan da yaji da kuma dashi da zaitun inabin idan yana so. Ƙara wasu gurasar burodi a gefe.
Wannan miyan ba zai daskare ba, amma zaka iya ajiye shi cikin firiji na tsawon kwanaki.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 291 |
| Total Fat | 12 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 11 MG |
| Sodium | 220 MG |
| Carbohydrates | 40 g |
| Fiber na abinci | 4 g |
| Protein | 8 g |