Lokacin da kuka dafa kayan lambu na kasar Switzerland, ku yi amfani da mai amfani ta hanyar cinye su! (Idan kana da bunch ko biyu na chard kuma ba su tabbata yadda za a ci gaba, duba yadda za a sa Swiss Chard .)
Abin da Kayi Bukatar
- Tsaya daga 1 zuwa 2 bunches na chard
- About 1 Tbsp. man zaitun
- Gishiri a bakin teku don dandana
- Fresh lemun tsami (zaɓi)
Yadda za a yi shi
- Turar da aka yi da ita zuwa 375 ° F. Rinse chard mai tushe, bushe bushe, da kuma datsa kowane launin ruwan kasa ragowa.
- Yi amfani game da rabi na man don ɗaukar kasan kayan abinci na gratin ko sauran tukunyar burodi wanda zai riƙe mai tushe a fiye ko žasa guda ɗaya. Yi kwanciya a cikin tasa, kuyi tare da sauran man da kuma yayyafa da gishiri. Rufe murfin tare da tsare.
- Saka a cikin tanda kuma gasa minti 10, cire murfin ka kuma gasa har sai kaji mai tausayi ne da farawa launin ruwan kasa, kimanin minti 20. Ku bauta wa zafi, dumi, ko kuma a dakin da zafin jiki tare da spritz na ruwan 'ya'yan lemun tsami, idan kuna so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 32 |
| Total Fat | 3 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 0 MG |
| Sodium | 100 MG |
| Carbohydrates | 0 g |
| Fiber na abinci | 0 g |
| Protein | 0 g |