Girbin Naman Gwari da Butternut Squash Stew

Cikakken naman alade marar nauyi zai iya zama da wuya, amma idan aka tayar da hankali, kamar yadda yake cikin wannan sutura, sai ya zama mai sassauci. Gishiri, wanda aka yi tare da curry foda da cumin, ya zama m da kuma dandano - kuma cikakkiyar wasa ga squash da naman alade. Ku bauta wa stew tare da gurasar burodi don kwashe ruwan miya.

Abin da Kayi Bukatar

• 2 man kayan lambu mai ganyayyaki
• 2 fam boneless alade kafada (Boston Butt), mai kitsar mai da kuma yanke shi cikin 1 1/2-inch chunks
• 2 albasa da yawa, a cikin kashi guda 1-inch
• 2 cloves tafarnuwa, minced
• 1 tablespoon
• curry foda
• 1 teaspoon ƙasa
• cumin
• 2 kofuna waɗanda broth broth
• 3 teaspoons tumatir manna
• 2 teaspoons gishiri
• 1/2 teaspoon ƙasa baki barkono
• 1 butternut squash (2 fam), peeled, seeded, da kuma yanke zuwa 1-inch chunks (4 kofuna waɗanda)
• 3 manyan dankali (1 1/2 fam), ya shafa da kuma diced (4 kofuna waɗanda)
• 1 kofin daskararre kore Peas

Yadda za a yi shi

1. A cikin tanda na Yamma hudu zuwa 5 ko babban tukunya, zazzaɓi man fetur a kan matsanancin zafi. Cook rabin naman alade sai launin ruwan kasa a kowane bangare. Cire tare da cokali mai slotted zuwa farantin. Yi maimaita tare da sauran naman alade.

2. Rage zafi zuwa matsakaici-low. Ƙara albasa, tafarnuwa, curry foda, da kuma cumin ga direbobi. Cook, motsawa sau da yawa, na minti daya, har sai albarkatun suna da kayan yaji.

3. Add broth, tumatir manna, gishiri, da barkono.

Ka yi ƙoƙari ka ɗiɗa rassan launin ruwan kasa a kasa na kwanon rufi. Ku kawo cakuda zuwa tafasa a kan zafi mai zafi.

4. Koma nama a cikin kwanon rufi kuma rage zafi zuwa ƙasa. Rufe kuma simmer na kimanin awa 1, yana motsawa lokaci-lokaci.

5. Sanya a cikin butternut squash da dankali. Rufe kuma simmer tsawon minti 30 zuwa 40, yana motsawa lokaci-lokaci. Ƙara wake da kuma simintin minti 5 ya fi tsayi, ko har sai nama da kayan lambu suna da taushi sosai kuma an daɗa sauya mai sauƙi. Ku bauta wa zafi.

Recipe Bayanan kula

• Don kwantar da shinge na butternut, yanke gefen saman da kasa, sa'an nan kuma tsallake tsawon lokaci. Yi amfani da babban cokali don cire fitar da tsaba da fiber. Sanya gefen gefen ƙasa kuma yanke yanke fata da wuka mai kaifi.

• Daya daga cikin manyan matsaloli na shirya shinge na hunturu, irin su butternut, yana yanke shi a rabi. Kuna iya amfani da wuka mai nauyi mai nauyi ko mai tsabta kuma yin matsa lamba. Hanyar da ta fi sauƙi shine don yin gasa duka shinge har lokacin da yake da taushi don samarwa da sauƙi ga wuka. Sanya squash a cikin tanda 350 ° F na minti 15 zuwa 20, ko kuma har sai fata ta sauƙaƙe ta hanyar latsawa tare da zane-zane. Cire squash kuma yanke kamar yadda aka umurce.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	482
Total Fat	21 g
Fat Fat	6 g
Fat maras nauyi	10 g
Cholesterol	108 MG
Sodium	894 MG
Carbohydrates	40 g
Fiber na abinci	6 g
Protein	36 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.)