Ana iya ganin abinci mai cin ganyayyaki kamar yadda ba dama ga wasu, amma wannan girke-girke yana da dadi sosai, yawancin mutane ba za su sani ba! Gishiri mai dadi da karas sunyi daidai daidai da tsinkayen sabo da ƙanshi. Tare da fiye da 20 grams na furotin da bauta, wannan shine kyakkyawar tushen gina jiki ga kowacce: masu cin ganyayyaki, vegans , da yara!
Dukkan sinadarai a cikin wannan girke-girke na cin nama ne da na cin nama, kuma, idan kun yi amfani da ruwa (a maimakon gurasar kayan lambu), shi ma yana da kyauta. Wasu kayan sayar da kayan lambu sun sayi kayan lambu ba su da kyauta kuma wasu basu. Karanta lakabin, idan a cikin shakka, ko kuma, ka sanya kayan lambu na kayan lambu naka.
Abin da Kayi Bukatar
- 2 cloves tafarnuwa, minced
- 1 kananan albasa, diced
- 2 kananan dankali mai dadi, peeled da yankakken
- 2 matsakaici karas, sliced
- 1/2 jan barkono barkono, yankakken (na zaɓi)
- 2 tbsp man zaitun
- 1 15 ozaci na iya baƙar fata (ko kadan kadan da biyu kofuna, idan kuna dafa su sabo)
- 1 15 inganci zai iya sarrafa tumatir ko tumatir miya
- 1/2 kofin ruwa ko kayan lambu broth (tabbatar da broth ne kyauta-free idan da ake bukata)
- 1 tbsp chiya foda
- 1 tsp cumin
- 1/2 tsp cayenne (ko dandana)
- 1/2 tsp tafarnuwa foda
- 1/2 tsp gishiri
- 1/4 tsalle baki barkono
Yadda za a yi shi
- Sautee da albasarta da tafarnuwa a cikin man zaitun na minti daya ko biyu, sa'an nan kuma ƙara cikin dankali mai dadi, karas, da barkono barkono har sai albasa su da taushi, kimanin minti 5 zuwa 6.
- Rage zafi zuwa matsakaici-ƙananan kuma ƙara cikin dukan sauran sinadaran da suka rage, sautin don haɗawa da kyau.
- Bada izinin ku don yin simmer, an rufe shi da kuma motsawa lokaci-lokaci a kan matsanancin zafi, na kimanin minti 20 zuwa 25, har sai dandano sun haɗu da kuma dankali mai dadi, karas da barkono masu kararrawa masu taushi.
Ya sanya 5 zuwa 6 servings na na gida baki baki wake.
Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
---|---|
Calories | 384 |
Total Fat | 6 g |
Fat Fat | 1 g |
Fat maras nauyi | 4 g |
Cholesterol | 0 MG |
Sodium | 341 MG |
Carbohydrates | 67 g |
Fiber na abinci | 18 g |
Protein | 19 g |