Alkama na ƙararraki suna kara lafiya da hatsi ga wannan cika kayan girke-girke. Shin ba a dafa shi da alkama ba kafin? Wannan sauki mai cin ganyayyaki da naman alade na girke hatsi mai kyau shine wuri mai kyau don farawa, kamar yadda chili ya saba da sauƙi don dafa abinci.
Kayan kayan lambu na alkama da hatsi da kuma kula da kula da Wheat Foods Council.
Har ila yau, duba: Ƙarin kayan girke-girke mai cin ganyayyaki
Abin da Kayi Bukatar
- 1 kofin alkama berries
- 3 kofuna waɗanda ruwa
- 1 manyan albasa, yankakken
- 1/2 kore kararrawa barkono, yankakken
- 1/2 yellow barkono barkono, yankakken
- 4 tsp chili foda, ko dandana
- 1/4 tsp zafi barkono miya
- 1/8 tsp black barkono
- 1 8-oza na iya tumatir miya
- 1 28-ounce iya tumatir, diced
- 2 kofuna waɗanda kayan lambu broth
- 1 15-oza na iya koda wake
- 1 15-oza na iya farin wake
- gishiri, dandana
Yadda za a yi shi
Cook alkama berries a cikin kofuna waɗanda 3 na ruwa na 1 hour har sai m; ƙara ƙarin ruwa idan ya cancanta, lambatu. Rinse alkama da ruwa tare da ruwan sanyi da kuma magudana sosai.
A cikin microwave a kan matsakaici zafi, dafa albasa, kore da barkono barkono for 1 minti, ko kuma har sai da ake so softness.
A cikin tukunin 4-quart, hada sauran abubuwan da ke cikin sinadarin kayan lambu. A kan kwakwalwa, kawo zuwa tafasa kuma an cire simmer a cikin sa'a daya ko har sai an yi daidai da daidaituwa, tun daga lokaci lokaci.
Wannan abincin ganyayyaki alkama Berry girke-girke yana sa 8 ayyuka.
Bayanai na abinci mai gina jiki: Kowace hidima yana bada kimanin: 220 adadin kuzari, 13 g furotin, 45 g carbohydrates, 11 g fiber, 1 g mai (0 g cikakken), 0 MG cholesterol, 19 mcg folate, 4 MG ƙarfe, 845 MG sodium.
Tare da kawai fiye da 200 adadin kuzari ta bauta, wannan abincin ganyayyaki alkama Berry girke-girke ma low calories, m-mai da kuma high-gina jiki kayan girke-girke .
Duba kuma: Ƙarin girke lafiya