Wannan nau'in kayan lambu da aka yalwata (yemista da ryzi, a cikin Hellenanci: Yawancin lokaci, mai suna Yeh-me-STAH da REE-zee) yana ba da babbar hanya don samun ta ta ci abinci mai kyau wanda ba za a taba taɓawa ba. Idan akwai wani cika cika, daskare shi kuma amfani da shi wani lokaci. Defrost na 3-4 hours. Yana da irin wannan cika da aka yi amfani da shi don ɓoyayyen innabi da shinkafa .
Abin da Kayi Bukatar
- 1 spring albasa (finely yankakken)
- 1 bunch of sabo ne faski (yankakken finely)
- 1 laban zucchini (grated)
- 2 matsakaici karas (grated)
- 1/2 eggplant (peeled da grated)
- 1 kofin man zaitun (rabu)
- 4 tumatir m
- 4 matsakaici zucchini
- 4 kananan eggplants
- 4 barkono (kararrawa, Cubanelle, ko Anaheim)
- 1 1/2 kofuna na hatsi mai tsawo shinkafa
- 1 tablespoon na gishiri a teku
- 1 teaspoon na freshly ƙasa barkono
- Garnish: gurasar gishiri
Yadda za a yi shi
- A wanke kayan lambu a hankali kuma bushe. Tare da wuka mai laushi, yanke kanye daga tumatur, barkono, da eggplant, kuma dukansu sun ƙare daga zucchini kuma an ajiye su.
- Tare da cokali, tofa fitar da ɓangaren litattafan almara da tsaba daga eggplant, zucchini, da barkono, da kuma jefar da su.
- Koma fitar da tumatir tumatir, sara da kyau, kuma a ajiye shi. Gishiri gishiri cikin ciki duk kayan lambu.
- A cikin tukunya, zafi 1/2 kofin man zaitun kuma sauté albasa don kusan 2-3 minti.
- Ƙara karamin zucchini, eggplant, da karas, da kuma dafa kan zafi kadan na minti 10.
- Ƙara tumatir tumatir kuma ci gaba da dafa don minti 5.
- Cire daga zafin rana kuma a ajiye shi don kwantar da minti 15, kuma a saka a cikin kwano.
- Ƙara shinkafa, gishiri, da barkono, da kuma haɗuwa da kyau tare da cokali har sai blended.
- Tare da cokali, ka cika kayan lambu da wuri tare da cakuda shinkafa, ka ajiye a cikin kwanon gurasa da aka haɗe amma ba ta da kyau, tare da ɗakunan da ke rufe da kuma ƙare.
- Sanya tumatir (da barkono kararrawa idan ana amfani dasu) a tsaye, karya wasu a garesu.
- Zuba 1/2 kofin man zaitun da kuma 1/2 kofin ruwa a saman, yayyafa mafi girma na kayan lambu mai tushe tare da gurasa gurasa, kuma gasa a 450F (230C) na 1 hour.
- Hanya ta hanyar, juya kayan lambu waɗanda aka sanya su a gefensu.
- Lura: Idan kayan lambu sukan fara samun launin ruwan kasa kafin lokacin cin abinci ya tashi, tare da rufe murfin.
- Tukwici: Scoop kayan lambu barin gilashi mai zurfi, kimanin 1/4 inch. (Dubi yadda za a haye da kaya tare da hotuna.)
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 780 |
| Total Fat | 57 g |
| Fat Fat | 8 g |
| Fat maras nauyi | 40 g |
| Cholesterol | 0 MG |
| Sodium | 1,798 MG |
| Carbohydrates | 65 g |
| Fiber na abinci | 14 g |
| Protein | 10 g |