Zai zama dace ya kira wannan "madara tumatir" domin yana da ƙananan adadin adadin kuzari da mai, amma duk da haka yakan kawo hotuna maras kyau, shayar da ruwa a matsayin wani ɓangare na cin abinci mai cin abinci. To, ba a nan ba. Wannan girke-girke na miyaran Basil na tumatir mai kyau yana da dukan abincin da yake da kodayenta mafi girma ba tare da laifi ba.
Muna iya tunanin cin tumatir na tumatir gargajiya shine zabi mai kyau amma ba abin mamaki ba, za'a iya samun adadin kuzari da kuma kitsan da aka ɓoye. Tabbas, har yanzu kuna samun dukkan amfanin amfanin jiki na tumatir, irin su babban abu na lycopene antioxidants, beta-carotene, bitamin A da bitamin C. Amma ku ma za ku iya kula da jikinku don kuzari man shanu, sukari, da kuma cream, abin da muka sani duka yana kara kara da adadin kuzari da kuma kitsen mai.
Wannan tumatir mai sauƙi, mai sauƙi, mai-mai-mai-mai-mai-calorie da miyan Basil yana kawar da manya kuma yana mai da hankali ga tauraron wasan kwaikwayo. Mafi mahimmanci, fara gama, yana iya zama a kan tebur a cikin minti 25.
Yana da cikakken miya ga dukan yanayi. A lokacin rani, zaka iya maye gurbin tumatir yankakken tumatir don duk ko wasu daga cikin gwangwani, wanda zai kara dan kadan amma ba lokaci mai yawa ba a gabanka, da kuma karin broth don haɓaka ruwan asara. Kuma wannan wata hanya ce mai kyau don amfani da albarkatun Basil mai ƙanshi a kasuwanni ko gonarku.
A cikin hunturu, wannan miyan yana dumi da ta'aziyya. Kuma saboda kuna da iko a kan yadda ake tsabtace sinadaran, za ku iya barin shi dan kadan don yin shi a matsayin farko na farko ko cin abinci lokacin da aka haɗuwa tare da gurasa mai gishiri maras yisti a kan gurasar alkama marar yisti a cikin wani skillet .
Sauran bisharar? Miyan shi ne kyauta ba tare da yalwaci ba, kuma, don cin abinci mai cin ganyayyaki / kayan cin nama, maye gurbin kayan lambu mai ganyayyaki don ake kira broth kaza.
Abin da Kayi Bukatar
- 2 teaspoons
- man zaitun
- 1 kananan albasa (finely yankakken)
- 1 stalk seleri (finely yankakken)
- 1 tafarnuwa tafarnuwa (minced)
- 1/2 kofin basil sabo (yankakken)
- 1 teaspoon sabo ne thyme ganye
- 2 (14-ounce) gwangwani tumatir (wanda ba a taɓa shi ba)
- 2 kofuna waɗanda bafat, broth broin (ko kayan lambu broth)
Yadda za a yi shi
- A matsakaici na saucepan, zafi man zaitun a kan zafi mai zafi. Ƙara albasa, seleri, da tafarnuwa kuma a hankali sauté har sai da tausayi, kimanin minti 5. Duba a hankali don tabbatar da tafarnuwa ba launin ruwan kasa ba.
- Add Basil, thyme, tumatir, da broth na zabi. Ku zo zuwa tafasa.
- Rage zafi kuma simmer na minti 10. Cire daga zafin rana kuma baka damar kwantar da dan kadan.
- Yi amfani da gishiri mai nutsuwa don wanke miya. A madadin, za ku iya wanke a cikin batches a cikin wani abincin abinci ko kuma na jini. Yi tsabta sosai idan kana son kafan chunky, don haka kada ka tsabtace shi da cikakken daidaituwa.
- Ku bauta wa zafi ko kuma a ranar zafi mai zafi, kuyi miya kuma ku yi sanyi tare da mai saran seleri.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 191 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 538 MG |
| Carbohydrates | 33 g |
| Fiber na abinci | 9 g |
| Protein | 10 g |