Gudun Gishiri mai Sauƙin Sauteed

Sabuwar don dafa tare da ganye kuma kawai neman hanyar da za ta shirya su? Hanyar da ta fi so shine kawai ganye mai sauƙi tare da wani tafarkin tafarnuwa da alkama da kuma yaduwa a cikin man zaitun tare da yayyafa gishiri a teku da kuma barkono mai yalwa ko taɓawa mai zafi.

Chard na Swiss ita ce ta fi so na marigayi, amma wannan girke-girke yana da kyau don haɗuwa da shi. Wannan girke-girke yana kira ga ko dai Kale ko chard da bunch of alayyafo da. Cin abinci mai cin ganyayyaki, mai cin nama, mai shayarwa, kyauta mai mahimmanci kuma mai dadi!

Ƙara burodi ko soyayyen soyayyen, kuma ka samu kankaccen kayan lambu mai sauƙi don biye da quinoa , shinkafa ko wani hatsi ko hatsi.

Idan baku cin cin nama ba , kuyi gishiri kadan a saman - gwada Sabuwar Parmesan ko goat gouda.

Duba Har ila yau: hanyoyi guda hudu don samun launinku

Abin da Kayi Bukatar

• 1 manyan bunch kale ko chard
• 1 manyan guntu alayyafo
• 2-3 cloves tafarnuwa
• 3 albasa kore, yankakken OR 1 babban shallot, minced
• About 1 tablespoon man zaitun
• Ruwa ko gishiri da kosher, don dandana

Yadda za a yi shi

1. Kafin ka fara, tabbatar da gashin ka an shirya kuma shirye su je. Ka ba su mai kyau kurkura (datti ganye zai dandana gritty da, da, datti!) Kuma bari su bushe. Kale da chard suna buƙata a cire su daga wani ɓangare na ƙananan tushe, amma ƙananan softer mai tushe yana da kyau don barin. Ka ba su wani ƙanshi mai ƙanshi a cikin ƙuƙwalwar da ta fi girma fiye da gishiri. Ganye zai dafa kuma rage girman.
2. Da zarar an shirya ganye, zafin tafarnuwa a man zaitun na kimanin minti daya, to, ku ƙara albasa ko shallot da zafi don minti daya ko biyu.

1. Add kale ko chard da zafi har sai kawai kawai m, game da minti 6 na Kale, kuma kadan kadan ga chard.
2. Add da alayyafo da kuma dafa har sai da wilted amma har yanzu haske kore, game 1-2 minti.
3. Season tare da gishiri da barkono, dandana. Ku bauta wa nan da nan.

Yana aiki hudu a matsayin gefen tasa.

Yawancin mutane kamar ƙananan kullun zuwa ga ganye - Ba nawa ɗaya daga cikin su, amma idan kun kasance, ƙara haɗin zafi mai sauƙin sauya, wasu barkattun barkono barkono masu launin barkono ko wani ɓangaren barkono na cayenne.

Duba kuma: Ƙarin girke-girke masu cin ganyayyaki

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	106
Total Fat	4 g
Fat Fat	1 g
Fat maras nauyi	2 g
Cholesterol	0 MG
Sodium	137 MG
Carbohydrates	16 g
Fiber na abinci	3 g
Protein	5 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.)