Mai sauƙi da tsabta, wani lokacin abin da kake so a cikin abincin. Kuma wannan shine mai cin ganyayyaki don taya. Hakika, zaka iya ƙarawa a cikin wasu gurasa da aka yi dafaccen dafa ko da sliced, kaza , turkey, alade, duk abin da kuke so, don cin abinci nama. Akwai ton na manyan tsiran alade a kasuwa a waɗannan kwanakin - dukansu ba tare da kwasfa ba kuma sun dafa --- kuma wannan wuri ne mai kyau don gwada su.
Don ƙarin ɗan laushi, ku yi amfani da broth (kayan lambu ko kaza ) a maimakon ruwan. Har ila yau, jin kyauta ka gwada kowane irin namomin namomin kaza da aka haɗo a wurin ginin. Broccoli rabe, wani lokaci an rubuta fyade, an san shi a Italiya a matsayin rapini. Yana da dan uwan broccoli, wani ɓangare na iyalin giciye da kuma abin sha'awa mai ban sha'awa, ko da yake wani abu mai ɗaci (don haka idan iyalinka ya fi so, canza kananan broccoli na fadi ga broccoli rabe).
Hakanan zai haifar da kyakkyawan jita-jita na gefe tare da gurasa irin su Gurasa da Gurasa tare da Mustard Garlic Crust da Horseradish Sauce , Mudun Gishiri mai Saurin Gishiri da Turkiya Turkiya , ko Gurasa Gurasa tare da Glaze Gashi.
Abin da Kayi Bukatar
- 1 kofin ruwa
- Dash k osher gishiri da sabo da barkono barkono don dandana
- 1 kofin couscous
- 2 teaspoons man zaitun (raba)
- 4 teaspoons man zaitun (rabu)
- 1 laban sliced Cremini namomin kaza
- 1½ teaspoons minced tafarnuwa
- 4 kofuna waɗanda yankakken broccoli rabe
- ¼ teaspoon ja barkono barkono
- Zabin:
- ¼ kofin busar ruwan inabi mai bushe
- Garnish: g ta Parmesan
Yadda za a yi shi
- Gasa ruwa a cikin karamin tukunya a kan zafi mai zafi har sai ta tafa. Ƙara kyawawan gwangwani na gishiri, motsawa a cikin couscous, da kuma motsawa. Kashe zafi kuma bari ya zauna na minti 10, har sai an shafe dukkan ruwa. Jagora kan teaspoons 2 na man zaitun, kuma amfani da cokali mai yatsa zuwa fluff dan uwan da kuma haxa a man.
- Ƙasa mai matukar girma a skate a kan matsanancin zafi. Add 2 teaspoons na man fetur, to, namomin kaza da rabin tafarnuwa (kimanin ¾ teaspoon), kakar tare da gishiri da barkono, da kuma sauté na tsawon minti 8 zuwa 10 har sai an rufe ruwa sannan namomin kaza sun juya da kyau. Juya namomin kaza a cikin kwano.
- Sada wannan sutura tare da murfi akan matsanancin zafi. Ƙara karin man 2 teaspoons, sannan kuma kara raccan broccoli da launin barkono ja da kuma sauté don mintina 5 ko haka har sai broccoli rabe ne mai taushi. Ƙara ruwan inabi farin ko ¼ kofin ruwa zuwa kwanon rufi, rufe kwanon rufi, da kuma tururi na kimanin minti 2 har sai raccin broccoli yana da kyau sosai kuma ana kwantar da ruwa sosai. Ku ɗanɗani kuma ku gyara kayan yaji, sa'annan ku juya cikin tasa.
- Canja wurin dan uwan zuwa mai cin abinci da kuma sanya shi a kusa, tare da namomin kaza da kuma broccoli rabe, kuma bari kowa ya haɗu da nau'in ma'auni. Bari kowa yayyafa tare da Parmesan kamar yadda suke so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 351 |
| Total Fat | 12 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 11 MG |
| Sodium | 333 MG |
| Carbohydrates | 48 g |
| Fiber na abinci | 8 g |
| Protein | 14 g |