Ina son kayan lambu mai gauraya - suna da lafiya, mai sauƙi da dadi, kuma idan aka haɗu tare da dan uwan, kamar yadda aka yi a cikin wannan girke-girke, suna yin abinci mai cike da sauri, kamar yadda dan uwan yake kamar sauri da sauki a shirya. Don samfurin vegan, ƙetare cuku mai cin nama.
Don karin kayan gina jiki, yi amfani da quinoa a wurin dan uwan. Abincin da Hukumar Kula da Abinci ta Wheat ta yi.
Abin da Kayi Bukatar
- 1 10-ounce akwatin couscous
- 1 jan barkono barkono, a yanka a cikin tube
- 1 yellow barkono barkono, a yanka a cikin tube
- 1 kananan yellow squash, sliced
- 1 kananan zucchini, sliced
- 1 teaspoon gishiri
- 1/4 tsalle barkono
- 3/4 tsan tafarnuwa
- 3/4 tsp Italiyanci kayan yaji
- 2 Gizon man fetur
- 3 Tals balsamic vinegar
- Kaya (5 ounces feta cuku) (na zaɓi)
Yadda za a yi shi
Wutan zafi kafin zafi zuwa digiri 425.Shirya dan uwanka bisa ga ɓangaren kunshin.
Hada kararrawa barkono, zucchini da rawaya squash. A cikin ƙaramin kwano, kafaɗa tare da gishiri, barkono, tafarnuwa, kayan yaji, man fetur da balsamic vinegar kuma suyi kayan lambu.
Gwada kayan lambu a ko'ina a cikin kwanon rufi da gurasa na minti 10 zuwa 12 ko har sai kayan lambu suna da tausayi. Ranar hagu a kan marinade.
Bada kayan lambu don kwantar da dan kadan, sa'an nan kuma kuyi tare da sauran marinade, cakirin couscous da feta.
Ayyuka: 6
Calories / Yin aiki: 306
Gina Jiki: Kowace hidima yana bada nauyin: 306 adadin kuzari, 1 g furotin, 43 g carbohydrates, 4 g fiber, 10 g mai (4 g cikakken), 21 mg cholesterol, 26 mcg folate, 1 MG ƙarfe, 655 MG sodium.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 195 |
| Total Fat | 10 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 21 MG |
| Sodium | 227 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 3 g |
| Protein | 7 g |