Ban kasance da tabbacin abin da zan sa ran lokacin da 'yan uwanmu suka tambayi don gwada wannan gurasar gishiri mai hatsi . Na gaya musu cewa yana da kama da na quinoa macaroni da cuku , wanda suka yi kokarin da gaske son, kuma fatan ga mafi kyau. Shari'a? Sun ce yana da kyau ". Na yi mamaki sosai, kuma ban san dalilin da ya sa suke son wannan tasa ba (watakila gurasar gurasar?), Amma akwai kuna da shi: An jarraba dan jariri kuma an yarda da shi daga shekara 11 da 13.
Don yin wannan gishiri mai laushi na gishiri, cire ƙyamar waken hatsi da gishiri.
Abin da Kayi Bukatar
- 3/4 kofin gero
- 2 kofuna waɗanda ruwa ko kayan lambu broth
- 1 tablespoon man zaitun
- 1/3 yankakken albasa
- 3 cloves tafarnuwa, minced
- 1/2 kofin sliced namomin kaza
- 2-3 manyan ganye Swiss chard ko lacinato kale, yankakken kananan
- 1 teaspoon soya sauce (na zaɓi - za ka iya kawai amfani da bit na ruwa)
- 1 kwai
- 1/2 kofin madara ko soya madara
- 1/3 kofin Cikali Parmesan
- 3 tablespoon man shanu mai narkewa ko margarine ko man zaitun
- 1 kofin gurasa gurasa
- 3 tablespoon cuku Parmesan (na zaɓi)
- 1/2 teaspoon Italiyanci kayan yaji
Yadda za a yi shi
Pre-zafi da tanda zuwa 375 digiri kuma mai sauƙi man shafawa a casserole tasa. Ina so in yi amfani da man zaitun na man zaitun don wannan.
Cook da gero a cikin ruwa ko kayan lambu kayan lambu har sai m, kimanin minti 15.
Yayin da gero yana dafa abinci, zafi da albasa da tafarnuwa a man zaitun na minti 2-3 a cikin babban skillet, to, ku ƙara namomin kaza. Ƙasa, motsawa, don minti daya ko biyu, sa'an nan kuma ƙara yankakken Chardan ko kale da soya miya.
Rufe kwanon rufi kuma yale ta dafa don kawai minti daya ko biyu, har sai an rufe gishiri.
A cikin babban kwano, ta doke kwai da madara tare. Hada madara da kwai tare da gero, dafa namomin kaza, da albasarta da ganye da kuma cakulan Parmesan sa'an nan kuma yada cikin shirye-shiryen yin burodi.
A cikin ƙaramin kwano, hada man shanu mai narkewa, margarine ko man zaitun tare da gurasar abinci, zaɓin teaspoons uku na Parmesan cuku da na Italiyanci da kuma yayyafa a kai a kai a gefen gero a cikin gasa.
Rufe da gasa a cikin tanda na mintina 15. Cire murfin (a hankali), ƙara zafi zuwa 425, da zafi don wani minti 8-10.
Don rage mai, Na kuma yi wannan girke-girke ta amfani da yisti mai yisti da soya madara maimakon madarar yau da kullum, kuma har yanzu yana da dadi da kuma kiwo-kyauta (ko da yake ba cin nama ba ne saboda kwai).
Ƙarin girke-girke na Millet
- Abincin ganyayyaki mai gero
- Shekarar hatsi tare da pesto, kale, da namomin kaza
- Lentil loaf tare da shinkafar launin ruwan kasa da gero
- Gluten-free gero tabbouleh girke-girke
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 230 |
| Total Fat | 10 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 41 MG |
| Sodium | 670 MG |
| Carbohydrates | 27 g |
| Fiber na abinci | 3 g |
| Protein | 10 g |