Green wake ne kayan lambu da yawa yara za su rungumi - wadannan suna bauta a dakin da zazzabi ko sanyi, da kuma ado tare da kyakkyawa vinaigrette. Hakanan zaka iya amfani da wannan kayan ado a kan sauran kayan lambu da aka dafa da kuma sanyaya, kamar broccoli , bishiyar asparagus , ko farin kabeji.
Kuna iya amfani da sauran hatsi a nan a wurin Kamut, kamar sha'ir, shinkafa shinkafa , ko farro. Dubi ƙasa da girke-girke don karin bayani game da Kamut, hatsi da yafi dacewa da shigar da kayan aikin ku, da kuma dafa abinci.
Abin da Kayi Bukatar
- 1½ fam kore wake
- 2 tablespoons karin budurwa man zaitun
- 2 tablespoons farin giya vinegar
- 2 tablespoons minced shallots
- 1 teaspoon Dijon mustard
- 1 teaspoon sabo ne thyme ganye
- 1 teaspoon sabo ne yankakken Rosemary
- Kosher gishiri da barkattun ƙasa baƙar fata don dandana
- 1 kofin dafa Kamut
Yadda za a yi shi
- Ku kawo babban tukunya da ruwa mai sallah da kariminci zuwa tafasa. Sauke wake a cikin ruwa kuma bari su dafa na minti 3 sai sun fara zama m. Cire da wake a cikin colander kuma kuyi ruwan sanyi akan su don dakatar da dafa abinci da adana launi.
- A cikin karamin kwano ko ganga hada man zaitun, vinegar, shallots, mustard, thyme, Rosemary, da kuma gishiri da barkono. Whisk ko girgiza don hada.
- Sanya Kamut, koren wake da tumatir a cikin babban kwano kuma suna motsawa kan miya. Toss to hada sosai. Ku bauta wa a dakin da zazzabi ko chilled.
Kamut wani alkama ne da aka samo shi a kwanan nan da manoma a yau. Kullun ƙwayar hatsi na hatsi Kamut alkama shine tushen nutsuwa na selenium, zinc, magnesium da baƙin ƙarfe. Yana da girma a cikin furotin, wanda ya ƙunshi nau'in kilogram 7 na gina jiki ta hanyar hidima, da kuma kyakkyawan tushen fiber na abincin abincin - babban abincin ganyayyaki.
Gwargwadon tabbatarwa da wadata, dandano mai laushi ya sa wannan hatsin hatsi ya zama babban adadi ga pilafs, soups, da salads masu sanyi. Kamut yana riƙe da rubutun da yake dafa abinci, ya ba su damar kara su da sutura a farkon aikin dafa abinci ba tare da samun mushy ba. Ka yi la'akari da Kamut duk inda za ka yi amfani da hatsi mai launin ruwan kasa shinkafa ko sha'ir don kyakkyawan canji na taki.
Sanya hatsi a cikin dare zai rage lokacin girke na Kamut. Kawai tabbatar da duba kullun kunshin. Har ila yau, yi tunani game da girke babban hatsin hatsi kuma ajiye shi a cikin firiji don amfani a ko'ina cikin mako, ko daskarewa da ƙananan, kayan da za a iya amfani dashi don shiri mai sauri a kowane lokaci.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 229 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 68 MG |
| Carbohydrates | 35 g |
| Fiber na abinci | 11 g |
| Protein | 10 g |