Kamar miya? Kamar tempeh? Yi kokarin wannan madarar tumatir tempeh da kayan lambu mai girke girke-girke!
Wannan kayan lambu ne mai girbi na kayan lambu da kayan lambu da albasa da albasarta da kuma kara da tempeh don ya ba shi gina jiki mai gina jiki ga masu cin ganyayyaki , kayan cin nama da kuma ganyayyaki na yau Litinin marasa nama! Ga yara, za ku iya bauta wa wannan tempeh da tumatir da tumatir da girke-girke tare da gurasar gishiri mai laushi ga wani classic American abincin rana, wanda aka tsara.
Wannan girke-girke shine abincin ganyayyaki, vegan, da kuma ƙasa a cikin adadin kuzari, kuma, idan an buƙata, ana iya sanya shi kyauta marar amfani. Kuna buƙatar tabbatar da cewa tempeh da kake amfani da shi ba shi da kyauta (yawancin su ne, amma kaɗan ba haka bane, don haka karanta lakabin) kazalika da broth na kayan lambu (ko, ka sanya kayan lambu na kayan lambu naka). Duk sauran sinadarai masu aminci ne ga duk wanda yake da ƙwarewa.
Idan kuna so ku dafa tare da tempeh , kuna son wannan mai cin ganyayyaki tempeh girke-girke , ko, idan yana da tumatir da kuke nema, a nan akwai karin kayan girke mai tumatir na tumatir don gwadawa .
Ji dadin!
Sauke tumatir tumatir girke-girke da hoto kyautar Lightlife Foods.
Abin da Kayi Bukatar
- 1 8-ounce kunshin tempeh, a yanka a cikin 1/2-inch cubes
- 1/4 kofin man zaitun, rabu
- 1 manyan albasa, yankakken
- 1/2 tsp. gishiri
- 2 karas karas, peeled da sliced cikin 1/2-inch zagaye
- 4 1/2 kofuna
- kayan lambu
- 1/4 kofin tumatir manna
- 1 tsp. ruwan 'ya'yan lemun tsami (sabo ne mafi kyau)
- 1 tablespoon yankakken sabo ne dill
Yadda za a yi shi
- A cikin tukunyaccen miya, zazzabi biyu na cakuda man zaitun a kan matsanancin zafi. Ƙara a cikin albasa yankakken da gishiri da zafi, yana motsawa akai-akai, na tsawon minti 6 zuwa 8 ko har albasa ya zama taushi.
- Next, ƙara a cikin karas da ake yanka sliced, to, ku rufe tukunyar miya, kuma rage yawan zafi zuwa ƙasa. Bada karas don dafa, motsawa akai-akai, na kimanin minti 5.
- Next, ƙara a cikin kayan lambu broth kuma kawo zuwa tafasa a kan high zafi. Da zarar ganyayyaki na kayan lambu yana tafasa, rage zafi don jinkirta simmer kuma ya bar zafi, ya rufe, don minti 30.
- A cikin wankewa, a wanke sallar dafa a batches har sai da santsi da kirim, sa'annan ku ƙara a cikin tumatir manna da ruwan 'ya'yan lemun tsami a cikin banda da kuma gauraya don' yan seconds kawai don kunsa.
- A cikin skillet, zafin zafi guda biyu na man fetur a kan matsakaici-zafi. Ƙara ƙaramin katako da kuma dafa don minti 3 zuwa biyar, yana motsawa akai-akai don dafa tempeh a ko'ina a kowane bangare. Ƙara dill kuma dafa don 30 seconds. Ladle miya a cikin shida bowls da kuma saman kowane kwano da dafa shi tempeh da Dill.
Wannan tempeh da tumatir miya girke-girke ne duka high protein , mai cin ganyayyaki, vegan da low-kalori.
Bayanin abinci na gina jiki:
Ya sanya nau'i shida na kayan abinci mai tsami.
Calories / Yin aiki: 241
Total Fat 13 g 19%; Fat Fat 2 g 9%; Trans Fat 0 g
Cholesterol 0 MG 0%
Sodium 1,017 MG 42%
Vitamin A 484% Vitamin C 13%
Carbohydrate 24 g 8%; Fiber Dietary 9 g 34%; Sugars 9 g 1%
Protein 8 g 16%; Calcium 8% ƙarfe 12%
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 248 |
| Total Fat | 14 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 0 MG |
| Sodium | 849 MG |
| Carbohydrates | 23 g |
| Fiber na abinci | 5 g |
| Protein | 12 g |