Fresh da lafiya lafiya alayyafo miyan girke-girke

Wannan abincin naman alade ne mai ban sha'awa da dadi. Har ila yau yana da sauƙin yi kuma zai iya zama a shirye a kasa da minti 30. Wannan yana nufin yana da cikakke ga wani abincin rana ko wani kyakkyawan fara zuwa abincin dare mai kyau.

Lokacin da kake yin shi, za ka lura cewa miyan yana da launi mai launi mai haske. Wannan shi ne saboda an ajiye rabi na alayya da kuma haɗuwa a cikin miya bayan dafa abinci. Yana da babban abin zamba wanda ke taimakawa wajen kiyaye dukkanin abubuwan gina jiki da aka samo a cikin alayyafo.

Idan kana son ci gaba da miya mai cin ganyayyaki, kawai zabi kayan lambu a kan kaza.

Abin da Kayi Bukatar

• 2 teaspoon
• man zaitun
• 2 cloves tafarnuwa
• 1/2 matsakaici albasa (finely yankakken)
• 1 stalk seleri (finely yankakken)
• 1 matsakaici dankalin turawa (fari; peeled da cubed)
• 2 kofuna waɗanda kaza broth (ko broth kayan lambu, mai fat-free, low-sodium)
• 2 kofuna waɗanda madara (maras mai-kyauta)
• 1 (6 oz.) Jaka baby alayyafo
• Bikin fata baƙar fata (sabo ne ƙasa, dandana)

Yadda za a yi shi

1. A cikin babban kofa ko Yaren mutanen Holland, zafi man fetur.
2. Sauke tafarnuwa, albasa, seleri, da dankalin turawa don mintuna 5.
3. Add broth kaza da madara mai mai-mai. Ku zo zuwa tafasa, murfin, kuma simmer na minti 10.
4. Sanya cikin rabi na alayyafo, rufe, kuma simmer na minti 10.
5. Daɗaɗa dan kadan, to sai ka miya miya ga wani mai shayarwa. Yi aiki a cikin biyu batches, idan ya cancanta.
6. Ƙara sauran alaƙa da kuma haɗuwa har sai da santsi. Idan kana aiki a cikin batir biyu, yi amfani da rabi ragowar da ya rage tare da kowane tsari.

Ba da shawara

Wannan kyakkyawan sashi game da wannan ɗanyen alaya shine cewa yana da kyau sosai. Yana sa miya mai dumi da kuma kira don hunturu, amma kuma yana iya zama mai sanyi da damuwa, saboda haka yana da cikakke ga lokacin rani. Kuna iya ji dadin shi don abincin rana tare da salatin sauki ko kuma yayi masa hidima tare da cikakken abincin dare ga iyali.

Ko da yaushe za ku ci shi, za ku ga cewa wannan miya ya fi kyau yayin da yake aiki tare da gurasar gurasar nama. Add a dollop na fat-free kirim mai tsami ko bayyana yogurt don ƙara kadan girma da.

Don abincin abincin dare, la'akari da sunadarin sunadarai kamar kifi, kaza, ko naman alade kuma ko dai sauté ko guga su. Tsaya dukan abincin sabo da tsabta kuma kowa yana son shi.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	253
Total Fat	7 g
Fat Fat	3 g
Fat maras nauyi	3 g
Cholesterol	12 MG
Sodium	481 MG
Carbohydrates	39 g
Fiber na abinci	5 g
Protein	11 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.)