A cikin Hellenanci: ƙididdigar jimloli da yawa, ka ce: bi-peh-reeYES yeh-mee-STES mah plee-GHOO-ree
Bulgur yana da dandano mai ƙanshi kuma yana da dadi da kari ga abubuwan dandano a wannan girke-girke da suka hada da tumatir, sabo da faski da sabo ne. Tsaya tumatir da tumatir don salatin da kuma amfani da tumatir gwangwani tare da ruwan 'ya'yan itace don shayarwa, da kuma shimfiɗa tebur tare da launi da zaɓin launin bakin launin barkono na zabi - kore, ja, rawaya, da / ko orange.
Ji dadin wannan Girkan Girkanci Barkono da Bulgur girke-girke!
Abin da Kayi Bukatar
- 6 manyan barkono barkono (kowane launi ko 10-12 matsakaici-kananan barkono)
- 1/4 kofin man zaitun
- 1/2 kofin albasa (grated)
- 1 kofin bulgur (ko parboiled fashe alkama)
- 1 iya / 14.5 oz a cikin tumatir (yankakken, bayyanar ko stewed)
- 1 3/4 kofuna waɗanda ruwa
- 1 teaspoon gishiri
- 1/4 teaspoon barkono
- 1/2 kofin faski (leaf leaf, sabo, da yankakken finely)
- 1/3 Basil Bashir (yankakken sabo da finely)
- 1/2 kofin ruwa
Yadda za a yi shi
Yanke kashi 1/2 zuwa 3/4 inch daga saman barkono. Sugar fitar da zubar da tsaba da duk wani ɓangaren litattafan almara. Rinse da kyau kuma an ajiye su don magudana. Sake tafiya.
A cikin wani skillet, sauté albasa a man zaitun na minti 1-2. Ƙara bulgur kuma motsa su gashi tare da man fetur. Dama a cikin tumatir gwangwani tare da ruwan 'ya'yan itace, 1 1/2 kofuna na ruwa, gishiri, da barkono, da kuma kawo wa tafasa a kan zafi zafi. Cook don minti 10, motsawa akai-akai.
Dama cikin faski da basil don rarraba da kyau kuma cire daga zafi. Bari hutawa na minti 5.
Turar da aka yi da ita zuwa 350 ° F (175-180 ° C).
Yi amfani da teaspoon kuma kayar da barkono a hankali zuwa cikin inch 1/4 daga saman.
Sanya barkono a tsaye a cikin tukunyar burodi, don dacewa da snugly don haka ba za su iya ba. Sanya kan iyakoki a saman, ƙara 1/2 kofin ruwa zuwa kasan tasa, da kuma dafa a cikin wutar lantarki na 350 ° F (175-180 ° C) na minti 1 da minti 15, ko kuma har sai barkono sunyi laushi ga abin da kake so.
- Lura: Idan kullun fara farawa da duhu, ka rufe kayan tazarar tare da tsare don sauraran lokacin dafa.
Bada sanyi, kuma ku bauta. Ana jin dadin abincin barkono a dakin da zafin jiki.
Yin ba da shawara: Abin sha'awa tare da gefen cakuda da kuma wasu gurasar gurasa .
Girbin Gurasar Gurasar: Idan gurasar abincinku ya yi yawa, sanya kayan barkono a gefen ƙarshen tasa kuma ku kwashe takarda takarda don cika ambaliyar da za a yi amfani da barkono a yayin dafa abinci. Takardar takarda ba zai shafe dandano ba.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 204 |
| Total Fat | 11 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 0 MG |
| Sodium | 20 MG |
| Carbohydrates | 26 g |
| Fiber na abinci | 6 g |
| Protein | 5 g |