Wadannan ƙwayar naman alade ne cikakke ga rana mai aiki a kowane lokaci na shekara. Tsuntsaye suna da sauƙi don shirya da kuma dauki kimanin 5 zuwa 6 hours don dafa a cikin jinkirin mai dafa.
An yi miya mai kyau tare da juices. Ku bauta wa tare da mashed ko gurasa mai dankali ko shinkafa, tare da broccoli na steamed ko kayan lambu masu so ku.
Abin da Kayi Bukatar
- 1 zuwa 2 dafaccen man zaitun mai gauraye (isa ga gashi skillet)
- 4 yanki na naman alade
- Dash na baki barkono (freshly ƙasa)
- 1 ambulaf
- yankakken albasa albasa , (kimanin 1 ounji)
- 1 kofin
- kaza da kaza ko kayan lambu (broth sodium)
- 1/2 kofin ruwa
- 2 teaspoons cornstarch gauraye da 1 zuwa 2 teaspoons ruwan sanyi
- 1 tablespoon man shanu
Yadda za a yi shi
- Gasa man zaitun a cikin wani skillet a kan matsakaici zafi. Ƙara ƙwayar naman alade kuma yayyafa shi da barkono baƙar fata. Brown da kullun, juya zuwa launin ruwan kasa dukansu, game da 5 zuwa 7 minutes total.
- Canja wuri mai launin ruwan ƙanshi zuwa matsakaici zuwa babban mai dafaccen gurasa .
- A cikin kwano ko 2-kofin ma'auni, haɗa nauyin miya, broth, da ruwa. Zuba a kan ƙumshi.
- Rufe kuma dafa a kan LOW na 6 zuwa 7 hours, ko a HAU na kimanin 3 zuwa 3 1/2 hours.
- Canja wurin naman alade zuwa wani farantin karfe ko kayan abinci da kuma dumi.
- Tsoma ruwan 'ya'yan itace da tsire-tsire. Sanya juices a cikin wani saucepan kuma kawo zuwa simmer. Dama a cikin cakuda masara da kuma dafa, da yin motsawa, har sai lokacin da aka kara. Dama cikin man shanu har sai an narke.
- Ciyar da miya a kan ƙumshi kuma ku bauta.
Yana aiki 4.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 532 |
| Total Fat | 32 g |
| Fat Fat | 11 g |
| Fat maras nauyi | 15 g |
| Cholesterol | 179 MG |
| Sodium | 294 MG |
| Carbohydrates | 2 g |
| Fiber na abinci | 0 g |
| Protein | 56 g |