Cikakken Gwaiza Da Gurasa Da Sprouts da Pears

Wannan abincin abincin da aka yi da gaurayayyen nama da abincin dare ya sa abinci mai dadi tare da kayan salatin da aka saɗa ko kayan ado, kayan alade, ko baby kale.

Kwancen kaza a cikin kaza sun zama cikakke na zinariya kuma daga bisani an yi musu haske tare da ƙwayar dole ne mustard kafin su shiga cikin tanda. A Brussels sprouts, naman alade, da kuma pear hade sa wani fabulous gefen tasa, kuma duk abin da aka dafa tare a cikin wani babban skillet ko sheet kwanon rufi.

Recipe: Sakamakon ƙwaƙƙwarar ƙura

Abin da Kayi Bukatar

• 2 dozin Brussels sprouts
• 2 Bosc pears
• 3 tube naman alade, diced
• 1 kananan albasa, peeled, halved, sliced
• 5 tablespoons karin-budurwa man zaitun, raba
• gishiri mai kosher da barkono baƙar fata
• 6 cinya kaza (tare da kashi da fata)
• gishiri mai kosher da barkono baƙar fata
• 2 teaspoons zuma
• 2 tablespoons Dijon mustard

Yadda za a yi shi

1. Yanke da tanda zuwa 400 F.
2. A wanke bishiyoyi na Brussels da yanke yanke ƙare. Cire duk wani sako-sako ko lalacewa mai duhu. Yanka su a cikin bariki (ko halves idan sun kasance kadan).
3. Tsayar da pears sama kuma yanke gefe a gefen zuciyar. Dice.
4. A cikin babban skillet ko saute kwanon rufi a kan zafi matsakaici, dafa naman alade naman alade har sai ya fara farawa. Add da Brussels sprouts da sliced ​​albasa zuwa cikin kwanon rufi tare da 1 tablespoon na man zaitun. Yayyafa ɗauka da sauƙi da gishiri da barkono. Cook don kimanin minti 3, motsawa akai-akai. Ƙara karin pears da ci gaba da cin abinci na minti 1. Cire kayan lambu zuwa wani farantin kuma ajiye shi.

1. Yankuna biyu na cinya kaza tare da gishiri da barkono. Ƙara 3 tablespoons na man zaitun zuwa skillet - ko isa ya gashi kasa na kwanon rufi - da kuma sanya shi a kan matsakaici-high zafi. Ƙara kajin zuwa kwanon rufi mai zafi, launi-gefen ƙasa. Sukan cinya kajin na tsawon minti 5 zuwa 6, ko kuma sai launin fata ya zama launin ruwan kasa. Juye kajin a ci gaba da ci abinci na minti 2.
2. Cire kwanon rufi daga zafi kuma ƙara kayan lambu a cikin kwanon rufi, shirya su a kusa da kaza guda. Idan skillet ko saute kwanon rufi ba wuta ba ne-lafiya ko kuma idan ba ta isa ba, canja wurin kaza da kayan lambu zuwa lakaran kayan shafa mai mailed.
3. A cikin ƙaramin kwano, hada zuma, Dijon mustard, da sauran 1 tablespoon na man zaitun. Ciyar da kaza da sauƙi tare da cakuda mustard.
4. Goma na tsawon minti 15 zuwa 18, ko kuma har sai kajin ya kai yawan zafin jiki na ciki daga 165 zuwa 175 F, * yana motsawa da juya kayan lambu game da rabin lokaci ta lokacin dafa abinci.

* Ƙananan zafin jiki na kaji yana da 165 F. Yi amfani da ma'aunin ma'aunin zafi mai sauƙi wanda za a iya karantawa don bincika kaza don sadaukarwa. Don bincika, shigar da ma'aunin zafi a cikin ƙananan matashi, ba mai dashi ba.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	2340
Total Fat	127 g
Fat Fat	33 g
Fat maras nauyi	55 g
Cholesterol	632 MG
Sodium	1,061 MG
Carbohydrates	84 g
Fiber na abinci	26 g
Protein	220 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)