A lokacin da ka ga wani ganye mai tsummaro mai tsami yana da yawa alayyafo. Amma kale na sayarwa ne. Babban sayarwa. Kusan kyauta. Kuma ina da cream a firiji. Don haka, na ƙare tare da creamed kale, abin da yake dadi, kuma yana da rubutu mafi ban sha'awa fiye da creamed alayyafo, wanda yake shi ne mafi m kore. Kwan zuma za a zama sabon ɗigon gida.
Kale yana da kyakkyawan hankali, kuma yana samar da kayan abinci mai mahimmanci don buguwa (koda kuwa ba a sayarwa ba ne!). Kuna iya fitar da mai tushe na kale kafin ka dafa su, amma sun cire sauƙin sau ɗaya sau ɗaya an kwashe kale akan minti 8 ko minti.
Abin da Kayi Bukatar
- 3 manyan bunches kale
- 1 teaspoon gishiri, da karin don dandana
- 2 tablespoons unsalted man shanu
- 2 teaspoons tafarnuwa tafarnuwa
- 1 kofin nauyi cream
- Freshly ƙasa baki barkono dandana
- ⅛ teaspoon freshly grated nutmeg (na zaɓi)
- ¼ kofin grames Parmesan
Yadda za a yi shi
- Ku kawo babban tukunyar ruwa zuwa tafasa, kuma ku kara game da 1 tablespoon na gishiri. Ƙara kale (yi wannan a cikin batches idan ya cancanta) da kuma tafasa, yana motsawa lokaci-lokaci na minti 8 har sai kale ya kasance mai tausayi sosai. Cire kale tare da ƙugiyoyi, ko kuma magudana a cikin colander. Cool har sai kun iya ɗaukar shi a hankali sannan kuma ku janye mai tushe, sannan kuma ku yanka kale.
- A cikin babban kwanon rufi a kan matsakaici zafi, narke man shanu. Ƙara tafarnuwa da sauté na minti 1 sai dai ya juya zinariya. Dama a cikin kirim tare da gishiri da barkono. Sanya sama da zafi da kuma kawo zuwa simmer. Ƙara yankakken kale, nutmeg (idan amfani), Parmesan, da gishiri (idan an buƙata) da barkono. Ku kawo kwakwalwa don saurin da kuma motsa har sai miya ya zama kirim mai kyau da kuma kyakkyawan takalma na Kale. Ku ɗanɗani kuma ku daidaita kayan kakar. Ku bauta wa zafi.
Wannan shi ne abin da MDD MD ya yi game da Kale, daya daga cikin mafi yawan kayan cin abinci na 'yan shekarun nan.
Kale ta fito ne daga iyalin kabeji, wanda ya hada da broccoli, farin kabeji, da kuma ma'aikata. A kawai calories 33, daya kofin raw kale yana da:
Kusan 3 grams na gina jiki
2.5 grams na fiber
karimci yawa na Vitamin A, C, da K
Folate, B bitamin da ke da mahimmanci don bunkasa kwakwalwa
Lutein da zeaxanthin, na gina jiki da ke ba Kale da zurfinta, launin kore mai duhu da kare kariya daga macular degeneration da cataracts
Ma'adanai ciki har da phosphorus, potassium, calcium, da kuma zinc
Shin kun san akwai Kale? Akwai nau'o'in Kale, kuma mafi yawan manyan shaguna suna da akalla daya. Lokacin da ka sayi Kale, nemi duhu, kullun ganye. Kafin cin su, cire ganye daga magungunan karan da ke amfani da hannayenka ko wuka.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 190 |
| Total Fat | 19 g |
| Fat Fat | 12 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 58 MG |
| Sodium | 1,243 MG |
| Carbohydrates | 3 g |
| Fiber na abinci | 0 g |
| Protein | 3 g |