Wannan sashin zuciya ne, wanda aka yi tare da tsiran alade mai tsami, gwangwani da wake, da yankakken Kale, tare da tumatir da wasu kayan lambu. Wannan miyan yana cin abinci mai dadi tare da gurasar da aka yi da gauraya mai zafi ko gurasa .
Na yi wannan tare da ƙudan zuma da yawa da soyayyen soyayyen soyayyen. Yaran tsiran alade na Poland ko wani nau'i na tsiran alade mai ƙanshi na iya amfani dashi.
Abin da Kayi Bukatar
- 2 tablespoons
- karin budurwa man zaitun
- 1 kofin diced albasa
- 1 kofin diced ja kararrawa barkono
- 1 kofin diced seleri
- 1/2 kayan cin nama
- 8 zuwa 12 oganci
- saƙaji mai yisti (ko kayan yaji da aka ƙona, diced ko thinned sliced)
- 2 cloves tafarnuwa (minced)
- 1 bunch kale, yankakken (game da 8 zuwa 10 kofuna waɗanda)
- 4 kofuna waɗanda
- kaza mai kaza
- 1 (14.5 oz) na iya tumatir tumatir (wanda ba a hana shi ba)
- 1 (15 oz) zai iya zama wake (misali, babban arewa ko na zuma na ruwa, ya zubar da ruwa)
- 1/2 teaspoon gishiri, ko dandana
- 1/4 teaspoon ƙasa baki barkono
- Zabin: Dash
- Tabasco miya (ko irin zafi barkono miya)
Yadda za a yi shi
- A cikin babban skillet ko sauté pan zafi man zaitun a kan matsakaici-high zafi.
- Add albasa, barkono barkono, seleri, karas, da tsiran alade. Sauté, stirring, har albasa ne kawai m.
- Rage zafi zuwa matsakaici-low. Ƙara Kara da tafarnuwa; rufe kuma ci gaba da dafa abinci na minti 2.
- Add sauran sinadaran; rufe kuma dafa don 15 zuwa 20 minutes, har sai kayan lambu suna da taushi.
- Ku ɗanɗani ku daidaita gishiri, kamar yadda ake bukata.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 381 |
| Total Fat | 12 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 19 MG |
| Sodium | 777 MG |
| Carbohydrates | 51 g |
| Fiber na abinci | 14 g |
| Protein | 21 g |