Wannan abincin gishiri mai dadi ne mai jinkirin mai dafa, wanda aka yi da tumatir, karas, zucchini da sauran sinadaran. Yi amfani da giya mai ruwan inabi ko naman naman sa ga ruwa a cikin wannan girke don inganta dandano.
Gurasar da ake dafa abinci suna daɗaɗa don yin abincin ganyaye don gurasar tukwane da kayan lambu.
Abin da Kayi Bukatar
- 1 3- zuwa gwanin tukunya 4-pound (ƙuƙwalwa mai laushi, kasa zagaye, ko wasu)
- 2 kayan lambu mai ganyayyaki (ko fiye, idan an buƙata)
- 1 manyan albasa (sliced)
- 6 matsakaici dankali (halved)
- 4 zuwa 6 kananan zucchini (sliced)
- 2 zuwa 3 matsakaici karas (yanke cikin 1-inch chunks)
- 1 barkono barkono (ja, sliced a cikin zobba)
- 1 kofin ja giya (ko
- naman sa broth )
- 1 leaf leaf bay
- 3 tablespoons gari (duk-manufa)
- 1/4 kofin ruwan sanyi
- 1 zuwa 2 teaspoons na gishiri (ko don dandana (na iya buƙatar ƙananan idan an yi amfani da broth nama)
- 1/4 teaspoon barkono
Yadda za a yi shi
- Yanke naman kuma zubar da mai.
- Narke 2 tablespoons na kayan lambu mai ko rage a babban skillet a kan matsakaici-high zafi, Brown da gasa a duk bangarorin ; sanya gurasar a cikin jinkirin mai dafa. Idan gurasar ta yi girma, yanke shi a cikin rabin ko bariki.
- Idan ya cancanta, ƙara karin man fetur zuwa skillet kuma rage zafi zuwa matsakaici; Saute albasa har sai m, game da 4 zuwa 5 da minti. Yi watsi da albasarta sauteed a kan naman sa a cikin mai jinkirin mai dafa.
- Sanya dankali, zucchini, karas, zane-zane na jan barkono, ruwan inabi, da kuma ganye a cikin mai kwantar da hankali. Rufe kuma dafa a kan ƙananan sau bakwai zuwa 9 ko a sama tsawon kimanin sa'o'i 4, ko har sai naman yana da taushi sosai.
- Kafa naman sa da kayan lambu a kan ɗakin wuta da kuma dumi .
- Rage da ruwa a cikin wani saucepan kuma sanya a kan matsakaici zafi. Ku kawo kayan taya zuwa simmer. Idan ruwan taya yana da ruwa kuma ba shi da dandano, tafasa da taya har sai an rage kadan kuma an damu da dandano.
- Hada gari da ruwa a cikin kofin; motsa har sai da santsi. Zuba ruwan gari a cikin tudun zafi da kuma simmer, stirring, har sai thickened. Ku ɗanɗana ku ƙara gishiri da barkono, kamar yadda ake bukata.
- Ku bauta wa miya tare da tukunyar tukunya da kayan lambu.
Za ku iya zama kamar:
Gishiri mai Sauƙi Gwanin Gishiri Tare da Tumatir
Sarkakiyar Naman Kwari da wake
Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
---|---|
Calories | 635 |
Total Fat | 29 g |
Fat Fat | 10 g |
Fat maras nauyi | 14 g |
Cholesterol | 203 MG |
Sodium | 431 MG |
Carbohydrates | 21 g |
Fiber na abinci | 3 g |
Protein | 69 g |