Ana ba da shawara cewa kayi amfani da spiralizer ko nutsewa a cikin tukunya (idan ba ka da daya, kuma kana son bishiyoyi masu tsabta da kuma naman alade, yana da kyawawan zuba jari) don yin wannan kyaun mai kyau, mai tsabta mai tsabta.
Ba ka buƙatar mai spiralizer don yin hakan, kuma zaka iya yin haka tare da kowane kayan lambu da kake da shi - kawai ka datse su kuma suyi simmer har sai da tausayi, to, puree.
Abin da Kayi Bukatar
- 6 kofuna waɗanda kayan lambu iri daban-daban, irin su dankali mai dadi, dankali na yau da kullum (Idaho, komai, Yukon, jan, fari, da dai sauransu) butternut squash, zucchini, albasa
- 8 kofuna waɗanda ba kaza-sodium ko kayan lambu
- Salt da barkono dandana
- ½ kofin kirim mai nauyi (na zaɓi)
Yadda za a yi shi
- A babban tukunya, hada kayan lambu da broth. Ku zo ku yi zafi a kan zafi mai zafi, rage zafi, kuma ku rufe cikin ɓangaren, har sai dukkan kayan lambu suna da taushi sosai.
- Yin amfani da man shanu, ku wanke miya har sai da santsi, kayan yaji tare da gishiri da barkono.
- Sanya a cikin cream idan an so, kuma ku yi aiki a zafi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 272 |
| Total Fat | 8 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 22 MG |
| Sodium | 1,090 MG |
| Carbohydrates | 44 g |
| Fiber na abinci | 6 g |
| Protein | 8 g |