Wannan abun da ke da zafi da kuma ta'aziyar sha'ir mai cin ganyayyaki da naman gishiri da kayan yalwa da yalwa da albasarta, da kuma rassan namomin kaza. Kuma, yana da ƙananan mai kuma mai ragu a cholesterol. Don shayar da sha'ir maras kayan lambu wanda yake da ƙananan kitshi da cikakken kyautar cholesterol, kawai ka watsar da cakulan Parmesan, ko, zaka iya gwada ƙara dan ciyaccen yisti maimakon cuku.
Wasu mutane suna son ƙarancin nauyin sha'ir, kuma za ka iya ganin cewa kana son cewa yana da cikakken ma'amala a banki mai ban sha'awa , musamman idan kana amfani da wasu daga cikin ƙwayoyin da aka yi, kamar quinoa ko kaniwa , wanda ya fi zama dan kadan a gefen farashin. Tabbas, idan kuna son gwadawa tare da hatsi daban-daban, zaka iya kullun sha'ir don wanda akafi so, ko gwada sabon abu, kamar gwanin hatsi ko tsutsa , idan ba a riga ka ba.
Idan kuna son sha'ir ko kuna neman sha'ir mai sha'ir mai sauƙin sha'ir , gwada wannan mai sauki amma mai dadi na sha'ir, kuma, idan kun gane, kuna son mai ganyayyaki sha'ir da sha'ir mai girke-girke bayan kokarin wannan girke-girke, gwada wani abu kadan savory da kadan mai dadi tare da t dajiyar shinkafa da cranberry sha'ir . Ji dadin!
Wannan ganyayyaki mai cin ganyayyaki da naman kaza da kayan naman gwari shine ladabi na Majalisar Dinkin Duniya na Barley Foods.
Abin da Kayi Bukatar
- 1/2 kofin sabo ne sliced namomin kaza (amfani da ko dai na yau da kullum farin button namomin kaza ko sabo ne porcini namomin kaza kuma zai zama dadi)
- 2 tsp. man zaitun
- 1 kofin lu'u-lu'u sha'ir
- 3 kofuna waɗanda kayan lambu broth
- 2 tbsp. yankakken kore albasa (scallions)
- 1/4 tsp. crushed dried Rosemary
- 2 tbsp. cakuda sabo ne Parmesan cuku (ƙyale ko maye gurbin tare da
- abinci mai gina jiki yisti idan kana cin cin nama)
- Gishiri a bakin teku ko gishiri mai kosher da kuma ɓoyayyen barkono barkono, dandana (na zaɓi)
Yadda za a yi shi
- Man zaitun mai yisti a saucepan; ƙara namomin kaza da sautee har sai kawai kawai m, game da minti daya ko biyu.
- Ƙara sha'ir, kayan lambu broth , kore albasa da Rosemary. Ku zo zuwa tafasa.
- Rage zafi zuwa ƙananan, ka rufe kuma dafa minti 45 ko har sai sha'ir yana da taushi kuma an shayar da ruwa.
- Yayyafa gurasar Parmesan ta sabon sabo a kan sha'ir din sha'ir kuma ku yi zafi.
- Season sauƙi tare da bit of gishiri da barkono, dangane da dandano. Gishirin tekuna ko gishiri mai kosher da barkono baƙar fata ba zai ba ku dandano mafi kyau ba.
Bayanan abinci na gina jiki, ta hanyar hidima:
Ɗaya daga cikin (kashi ɗaya cikin hudu na girke-girke) ya bada kamar:
242 adadin kuzari, furotin 7g, fat 7g, carbohydrate 40g, cholesterol 4mg, 11g fiber, 790mg sodium.
Idan kuna so ku dafa tare da sha'ir, kuna so ku gwada wasu ƙwayoyin lafiya. Ko da yaushe an dafa shi da abincin - ƙananan hatsi daga Afirka ? Ko kuma game da kaniwa? Yana sauti kamar quinoa, amma ba haka bane. Ya taba jin labarin kyauta? Yana da dukan hatsi tare da sunan mai ban dariya mai ban dariya, sa'an nan kuma, tabbas, akwai quinoa, mafi mashahuri ga duk kuma buckwheat: kyauta mai kyauta mai kyauta kuma mai girma ga giya!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 161 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 2 MG |
| Sodium | 702 MG |
| Carbohydrates | 27 g |
| Fiber na abinci | 5 g |
| Protein | 6 g |