Farin kabeji da kayan lambu

Wannan girke-girke na farin kabeji da kuma kayan lambu yana cike da kayan abinci mai kwakwalwa kuma yana da kyau kwarai don farfado da tsarin mai juyayi. Yi la'akari da ganyayyaki bisa ga abubuwan da kake dandanawa. Yana daukan kimanin minti 30 don yinwa kuma yana da zurfi sosai.

Abin da Kayi Bukatar

• 1 kai farin kabeji
• 2 gurasar man zaitun
• 1 matsakaici mai dadi albasa (yankakken)
• 1 leek (farin da kodadde kore ɓangare kawai, yankakken)
• 2 karas (yankakken)
• 1 matsakaici farin Jafananci yam (ko daya babban Yukon zinariya dankalin turawa, peeled da yankakken)
• 1 stalk seleri (yankakken)
• 6 kofuna waɗanda ruwa (ko veggie stock ko na gida kaza stock)
• 1 bay ganye
• 1 reshe thyme
• 2 pinches gishiri a teku
• 1/4 kofin cilantro (ko dill ko Basil, sabo da yankakken)
• barkono baƙar fata don ku ɗanɗana (zabin gagarumin macrobiotic)

Yadda za a yi shi

1. Yanke kofuna 4 na ƙananan (1 inch) florets daga kai na farin kabeji kuma ajiye su.
2. Ciyar da sauran farin kabeji a cikin 1 inch chunks.
3. Man zaitun mai zafi a cikin tukunya mai dafa a kan matsanancin zafi.
4. Ƙara albasa, leeks, karas, yam, seleri, da ƙananan chunks na farin kabeji.
5. Cook 5-7 minti, har sai da albasarta su ne translucent.
6. Add ruwa, bay ganye, thyme, da gishiri.
7. Ku kawo miya a tafasa, murfin, rage zuwa simmer kuma ku dafa minti 20, ko har sai kayan lambu suna da taushi.

1. Cire daga zafin rana.
2. Cire da kuma zubar da bay ganye da thyme reshe.
3. Gasa miya mai tushe tare da gilashi a tsaye (ko a cikin kananan batches a cikin kwanan nan na yau da kullum).
4. Daidaita kayan haɓaka idan an buƙata. Komawa zuwa harshen wuta, ƙara farin kabeji, kuma dafa karin minti 10.
5. Ƙara cilantro, ƙananan grinds na barkono da kuma bauta nan da nan.
6. Lura: Idan baka cin abinci ba a nan gaba, ƙara cilantro lokacin da ake aiki.

Yana aiki 4-6

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	209
Total Fat	9 g
Fat Fat	2 g
Fat maras nauyi	5 g
Cholesterol	151 MG
Sodium	676 MG
Carbohydrates	21 g
Fiber na abinci	5 g
Protein	14 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.)