Ƙasa mai ƙananan ƙwayar tsuntsaye

Gurashin kaji yana da kyau ga ruhu, kuma miyaccen miya kaza shi ne abin so. Amma duk mun san cewa za a iya kwasfa ƙarancin gurasa da mai, kuma gwangwani gwangwani ya cika da sodium, calories, da masu kiyayewa. Ta hanyar yin amfani da miya mai kaza, wanda za a iya amfani da shi, za ka iya sarrafa nau'o'i da kuma ingantaccen sifa.

Ta hanyar musanya rabin rabi da rabi da madara maras mai da ake amfani dashi mai amfani da kullun, an yanke kayan mai da yawa cikin wannan girke-girke. Bugu da ƙari na aromatics, kayan lambu, da ganye suna ba da miya mai dadi mai dadi yayin da ya hada da bitamin da kuma ma'adanai mai kyau, kuma ya sanya shi irin gashin kaza da ba tare da ɓawon burodi ba. Yana jin kyauta don canza kayan lambu don haɗawa da masu so. Hakanan zaka iya daskare raguwa - idan miya ya rabu a lokacin da aka kwantar da shi, sai kawai a motsa a hankali akan zafi mai zafi har sai an sake hade shi. Ku bauta wa tare da wasu gurasar hatsi ko gurasa.

Abin da Kayi Bukatar

• 2 tsp. canola man
• 1 kofin yankakken albasa
• 1 kofin sliced ​​karas
• 1 1/2 kofuna waɗanda sliced ​​namomin kaza
• 1 tsp. dried ganye mai gauraye (kamar thyme, Basil, oregano, marjoram, Sage, Rosemary)
• 2 kofuna waɗanda aka dafa kaza, a yanka a cikin cubes
• 1 kofin Peas (sabo ko daskararre)
• 4 kofuna waɗanda ba shi da kyauta, mai yalwar kaza-sodium
• 1 kofin rabi mai rabi da rabi
• 1/4 kofin masara da aka narkar da in 1/4 kofin madara maras yadu
• Salt da barkono dandana

Yadda za a yi shi

1. Heat mai a cikin babban kofi ko Yaren mutanen Holland a kan matsanancin zafi.
2. Saukakken albasarta da karas har sai an yalwata albasa, kimanin minti 7 zuwa 8. Ƙara namomin kaza da gauraye masu ganyayyaki, kuma sauté don karin minti 5.
3. Dama a cikin kaza da peas, sannan ka ƙara broth kaza.
4. Ku kawo a tafasa, sa'annan ku rage zafi kuma ku simmer na mintina 15.
5. Ƙara rabi da rabi mara mai mai-mai. Dama a cikin cakuda masara da kuma ci gaba da simmer a hankali don karin mintuna 5 har sai an ɗaure.

Ta Hanyar: Calories 124, Calories daga Fat 21, total Fat 2.4g (zauna 0.6g), Cholesterol 34mg, Sodium 136mg, Carbohydrate 9.6g, Fiber 2g, Protein 16.1g

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	255
Total Fat	13 g
Fat Fat	5 g
Fat maras nauyi	5 g
Cholesterol	63 MG
Sodium	540 MG
Carbohydrates	13 g
Fiber na abinci	2 g
Protein	21 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)