Wannan girke-girke na kaza, farin kabeji, da kuma shinkafa shinkafa kawai yana iya kasancewa abincin da kake so. Wani lokaci za ku iya kasancewa cikin yanayi don abinci mai ta'aziyya. Warm, cika, abinci mai dadi. Amma sau da yawa abincin da suka cancanta a karkashin kulawar abinci mai sanyi ba abinci ne mafi yawan abincin da za ku iya samu ba. Ka yi tunani, dankali, cuku, kayan kirki da abinci mai sutura. Yawancin lokaci, suna ta'aziyya saboda dalili. Suna samar da jin dadi, kuma suna da sauri don yin hakan. Amma wannan ba lallai ba ne ko da yaushe mai kyau ga waƙarka.
Wannan girke-girke yana daya daga cikin waɗannan girke-girke da ke ƙarƙashin ikon jin dadin abinci amma yana jin daɗin kasancewa a cikin adadin kuzari da ƙanshi da ƙanshi. An yi amfani da shinkafa Brown a wurin shinkafa shinkafa wadda ke yin abubuwan ban mamaki ga fiber da kayan abinci mai gina jiki. Lean, ƙwajin nono marar fatawa yana kiyaye kitsen da calories low, da kuma miya, ba ya fito daga cikin iyawa, amma yana da gida tare da dukkan abubuwan sinadaran jiki.
Yana daya daga cikin girke-girke da muke so don rage yawan kayan lambu mai kyau a cikin masu cin abinci masu cin nama. Mai farin kabeji, lokacin da ya dafa shi mai kyau da m, kuma gauraye da shinkafa mai taushi da miya mai tsami, kusan yana haɗuwa da shinkafa kuma yana da kyan gani. Muna so mu zauna tare da kula da kiddos cinye wannan tasa, kawai sanin yadda yawancin kayan abinci suke ci.
Abin da Kayi Bukatar
- 1 kofin Brown Rice
- 1 lb. nau'in fata marar fata
- 1 tafarnuwa clove, minced
- 2 tsp karin budurwa
- man zaitun
- 2 kofuna waɗanda yankakken farin kabeji
- 1/2 kofin yankakken albasa
- 3 tbsp man shanu
- 3 tbsp duk manufa gari
- 1 kofin madara mai skim
- 1 kofin
- kaza mai kaza
- 3/4 kofin yankakken cheddar shredded, raba
- 1/8 tsp gishiri
- 1/8 tsp ƙasa baki barkono
- 1/4 kofin alkama
Yadda za a yi shi
- Da farko, shirya shinkafar launin ruwan kasa kamar yadda zai dauki wani lokaci don dafa. Sanya shinkafar launin ruwan kasa tare da kofuna na 2 na ruwa a matsakaiciyar saucepan. Ƙara zafi zuwa sama kuma kawo shinkafa zuwa tafasa.
- Da zarar shinkafa ya tafasa, rage zafi zuwa matsakaici, kawai don ba da damar shinkafa don simmer. Za a shinkafa shinkafa don kimanin minti 40-45, don haka fara shirya sauran tasa bayan kun fara fara shinkafa. Kula da shinkafa don tabbatar da cewa ba ya kwashe ruwa da yawa kuma zai fara konewa. Add a bit more ruwa idan da ake bukata.
- Next, shirya kaza. Kashe kowane abu mai gani ko fata daga nono. Sa'an nan kuma yanki kajin a kan yanke katako a cikin 1 inch cubes. Gasa karin man zaitun man fetur a cikin skillet a kan matsanancin zafi. Ƙara tafarnuwa zuwa kwanon rufi, da kuma dafa don minti daya. Sa'an nan kuma ƙara chicken cubed zuwa skillet, da kuma dafa kajin na kimanin hudu zuwa biyar da minti, yana motsa kajin a lokaci-lokaci har sai an dafa shi cikin ƙwayar sukari kuma babu sauran ruwan hoda a tsakiyar kowane kaza.
- Cire kajin daga kwanon rufi tare da cokali mai slotted, kuma sanya shi a cikin kwano har sai kun shirya don amfani da shi.
- Gaba, ƙara mai farin kabeji zuwa wannan kwanon rufi kajin yana dafa abinci. Abubuwan da ba su cinyewa zasu taimaka wajen bazara da kuma dandano farin kabeji. Tasa da farin kabeji kusa da lokaci yayin da yake dafa har sai farin kabeji ya zama mai taushi. Cire mai farin kabeji daga zafi kuma saita shi har sai kun kasance shirye don amfani da shi.
- Nan gaba shirya miya. Zaka kuma, a wannan lokaci, so ka tabbatar da cewa kun riga kuka tayar da tanda zuwa 375 F kamar yadda tasa za ta shirya don shiga cikin tanda.
- Don yin miya, narke man shanu a matsakaici zuwa matsakaici na zafi kadan Kada ka yarda man shanu ya tafasa. Da zarar an narke man shanu, ƙara gari a cikin kwanon rufi kuma ya motsa cakuda da fatar waya yayin da yake dafa na minti daya.
- Bayan minti daya, zuba a cikin broth kaza da madara, kuma ci gaba da motsa cikin cakuda tare da waya whisk. Ci gaba da zafi da cakuda a kan matsakaici-zafi mai zafi yayin da yake motsawa har sai ya kai mai jinkirin tafasa. Ci gaba da dafa don minti guda yayin motsawa, sannan cire sauya daga zafi. Sanya cikin gishiri, barkono baƙar fata, da kuma 1/2 kopin shredded cuku, da kuma motsa su da miya har sai cuku a melted.
- A cikin babban kwano, zubar a cikin shinkafa dafa, da kaza da aka dafa, da shinyayyen farin kabeji, da kuma miya. Yi kwantar da hankali tare da cakuda tare. Sa'an nan kuma, gashi mai kwanon karfe 9x13 tare da naman gishiri mai nisa. Zuba ruwan kaza da shinkafa a cikin kwanon rufi, da kuma amfani da cokali har ma fitar da cakuda a cikin kwanon rufi. Sa'an nan kuma yayyafa ƙwayar alkama da sauran nau'in 1/4 na sauran shredded cuku a kan tasa.
- Sanya tasa a cikin tanda, kuma gasa don minti 20-25, har sai an narke cakulan kumfa kuma an dafa shi duka sannan kuma mai tsanani ta hanyar. Cire tasa daga tanda, kuma bari ya kwantar da minti biyar. To, ku bauta wa kaza, farin kabeji, da kuma shinkafa yayin da yake dumi.
Ta Yin Calories 335, Carbs 26gm, Pro 24gm, Fat 14gm, Dietary Fiber 2gm,
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 300 |
| Total Fat | 16 g |
| Fat Fat | 7 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 56 MG |
| Sodium | 348 MG |
| Carbohydrates | 21 g |
| Fiber na abinci | 2 g |
| Protein | 18 g |