Yi amfani da kowane nau'i na Swiss wanda kuke so a cikin wannan kyakkyawar bitamin da kuma gina jiki-kayan lambu mai mahimmanci-girke-girke. Tare da tofu, namomin kaza, da kuma bit of soya sauce, yana da sauki da sauki kayan lambu da kuma kayan lambu vegan ga wani abinci na gari. Don yin wannan girke-girke kyauta-free ma, kawai ƙetare soy sauce ko amfani da wani gurasa free free.
Abin da Kayi Bukatar
- 2 tbsp man zaitun
- 2 cloves tafarnuwa, minced
- 1/2 10-injin mai shinge ko ƙananan tofu, tsabtace kuma guga man
- 1 tsp soya miya (ko gluten-free tamari)
- 6-8 button namomin kaza, sliced
- 1 babban bunch Swiss chard, kowane irin, yankakken
- 1/2 tsp sesame man
- 1/4 tsp gishiri a teku (ko dandana)
- dash cayenne barkono (dama)
Yadda za a yi shi
Gasa man zaitun a cikin babban skillet a kan matsakaici zafi. Ƙara tafarnuwa da zafi don kawai minti daya ko biyu, har sai an yi launin launin ruwan sauƙi. Ƙara yankakken tofu da zafi har sai launin ruwan zinari a kowane bangare, yana motsawa lokaci-lokaci kamar yadda ake bukata.
Da zarar an dafa tofu, sai ka kara ƙanshi na miya mai yisti, da yin motsawa don gashi tofu da kyau, to sai ku ƙara namomin kaza.
Ciyar da namomin kaza tare da tofu don minti daya, to, ku ƙara yanyan kuɗi na Swiss.
Jagora tare da man fetur, sa'annan ya yayyafa, sa'annan a yayyafa shi da gishiri na teku da kuma zane na barkono cayenne. Ba da izinin Cedar Chard don a dafa shi dan kadan, har sai dan kadan ya shafa amma har yanzu yana da taushi, maimakon taushi.
Bambanci, Shirye-shiryen Abinci, da Ba da shawara
- Wata kwano mai sauƙi mai sauƙi mai sauƙi zai dace da wannan sauƙi mai sauƙi.
- Maimakon haɗa nauyin wannan gurasa tare da shinkafa, ƙara dan karin sauti na saame da soyayyen miya, da kuma yayyafa da kayan naman Asian. Gwada takalma na shinkafa, nau'in kayan aiki ko soba noodles.
- Don wani abin da ya fi dacewa, sai ka kara zafi, kamar Asiya sriracha na Asiya.
- Toss duk wani abin da ya rage tare da quinoa da saitame vinaigrette ko Jafananci Ginger dressing don juya zuwa wani Asia-wahayi zuwa quinoa salatin.
- Ba za a iya samun chard na Swiss? Gwada shi tare da kabeji na Napa (za ku buƙaci kara tsawon lokacin dafa abinci) ko ma gishiri.
- Kada ku zubar da wajan gandun daji na Swiss! baicin ƙara su a tukunya a duk lokacin da kuke gaba da yin miya ko kayan lambu, za a iya yayyafa shi a cikin kwalliya mai cin nama. Ga yadda: Gudun daji na Swiss chard ya girke girke-girke
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 242 |
| Total Fat | 11 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 0 MG |
| Sodium | 264 MG |
| Carbohydrates | 29 g |
| Fiber na abinci | 8 g |
| Protein | 13 g |