Cuffed Swiss Chard Bar

Lambun rani, shinkafa, da yalwa da kayan lambu suna da kayan abincin da aka sanya a cikin sassan shardan kasar Switzerland da kuma dafa shi a cikin miyagun tumatir mai sauƙi. Yana da karkatarwa a kan kayan lambu da aka sassaka kodayake, kodayake mafi kyau, daɗaɗɗa cikin dandano, da kuma daɗaɗɗen zafi a kan wani dare mai sanyi. Duk da yake muna son jinin rago a wannan tasa, girke-girke yana aiki daidai da naman naman ƙasa ko ma turkey turkey.

Kuna buƙatar jimlar shafuka 12 da yawa - mun sami farawa tare da 2 bunches kuma ba sa bukatar duk yayi aiki mafi kyau, amma manyan ɗakuna 1 zasuyi aiki, musamman idan ba ku damu ba game da damun da ke neman cikakkiyar zama hidima lokaci.

Lura: Muna amfani da shinkafa na gajere a cikin wadannan don kyakkyawan rubutu mai kyau da dan kadan mai dandano mai dadi, amma shinkafa shinkafa-tsaka-tsire-tsire-tsire ma yana aiki.

Abin da Kayi Bukatar

• 2 bunches Swiss chard
• 2 kananan albasa
• 3 tafarnuwa cloves
• 2 karas ko 1 karas da 1 parsnip
• 2 man zaitun na zaitun ko kayan lambu
• Gishiri mai kyau (1/2 teaspoon don shaƙewa, 1 Cakuda don ruwan da ba ruwanta, 1/2 teaspoon ga miya, da karin don dandana)
• 3/4 kofin shinkafa-gajeren hatsi
• 3/4 yankakken ƙasa lambun
• 1/2 teaspoon freshly ground black barkono
• 1-quart gwangwani tumatir ko 28-oza iya na dukan peeled tumatir
• 4 man shanu na tablespoons

Yadda za a yi shi

1. Sanya babban tukunyar ruwa don tafasa.
2. Yayin da yazo da tafasa, kujerar daji na Swiss : yanke yanke, amma kuma yanke duk wani babban "haƙarƙarin" don haka leaf zai zama mai sauƙi kuma sauƙin aiki tare da.
3. Ƙarshe shiƙa mai tushe kuma sanya su a waje.
4. Blanch na chard ya fita , ya zubar da su a cikin ruwan zãfi har sai sun so, game da 30 seconds, tsabtace da kuma wanke tare da ruwan sanyi don shiga cikin wani kwano na ruwan ƙanƙara don kwantar da kuma saita launin kore.

1. Gasa 1 na albasa, yayyafa tafarnuwa, da kuma kwasfa da gwangwani masu tsami da / ko parsnip. A cikin babban kwanon rufi, ƙarfafa kwanon rufi, ko tukunya mai zafi, zafin man fetur.
2. Add da albasa da 1/2 teaspoon na gishiri da saute, dafa abinci da kuma motsawa akai-akai har sai albasa ne taushi da translucent game da minti 3.
3. Ƙara tafarnuwa kuma motsa don hada. Ƙara karamin (s) da / ko parsnip da kuma kayan daji zuwa gauraya da albasa da kuma dafa, yana motsawa akai-akai har sai kayan lambu suna da nisa game da minti 10.
4. Canja kayan lambu zuwa babban kwano.
5. Ƙara shinkafa kuma hada, to, ku ƙara lambun da barkono baƙi kuma ku haɗa don hada. Ajiye.
6. Cire fitar da kwanon rufi.
7. Ƙara tumatir, man shanu, da 1/2 teaspoon gishiri.
8. Kwasfa da halve sauran albasa da kuma ƙara shi zuwa tumatir.
9. Ƙara maƙallan chile, idan amfani. Sauke tumatir a kan matsanancin zafi, rage zafi idan an buƙata don ci gaba da tumatir su yi saurin a hankali har sai man shanu ya fita daga tumatir da albasa yana da taushi, kimanin minti 30.
10. Ku ɗanɗana kuma ƙara ƙarin gishiri ku dandana, idan kuna so.
11. Yayinda sauye-sauyen miya ke shirya, shirya kwalliyar da aka shafe. Yin aiki tare da ganye guda ɗaya a lokaci guda, danne duk wani ruwa mai zurfi daga ganye kuma saka shi a kan tsabta mai tsabta. Saka 2 teaspoons 3 na shayewa a ƙarshen leaf. Ku zo da ɗan gajeren ƙarshen leaf a kan shayarwa, ninka a tarnaƙi don ƙaddamar da abin sha, sa'an nan kuma mirgine tare da sauran ganye. Idan kun san yadda za a ninka burrito ko kuma bazara, wannan daidai ne; idan ba haka ba, kada ku damu da shi-duk wata hanyar da za ku sami abincin da aka sanya a ciki da kuma sanya shi a cikin ganye zai zama lafiya. Kunsa shi kamar kunshin, kawai mirgine shi kuma tuck a cikin tarnaƙi. Ganye suna da sauƙi kuma samfurin na ƙarshe zai iya samun hatimi na musamman.

1. Cire albasa halves daga tumatir miya kuma jefa su.
2. Ƙara game da 1/2 kofin ruwa zuwa tumatir miya kuma ya dawo a simmer.
3. Sanya salatin daji a cikin tumatir miya, rufe, da kuma dafa har sai an dafa nama da shinkafa ta hanyar tawali'u, minti 30 zuwa 40.
4. Bincika a kan tukunya a wasu lokuta - idan miyagun tumatir ya yi tsayi sosai ko yana farawa zuwa ga kwanon rufi, ƙara 1 to 2 tablespoons na ruwa da kuma irin motsa shi a tsakanin adadin kaya kuma daidaita zafi don kula da kwari amma mai sauƙi simmer .

Ku bauta wa kawunansu na Swiss da zafi, tare da miya a saman ko a gefe, kamar yadda mutane ke so.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	617
Total Fat	35 g
Fat Fat	15 g
Fat maras nauyi	15 g
Cholesterol	110 mg
Sodium	1,934 MG
Carbohydrates	49 g
Fiber na abinci	4 g
Protein	27 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.)