Wannan girke-girke na namomin namomin kaza za a iya shirya a kimanin minti 15 kuma yana da cikakke topper don taliya, shinkafa, gero ko quinoa. Zaka kuma iya inganta kaza mai gasa ; tsibirin tofu ko tempeh; ko wani kyakkyawan yankakken gurasar ko kifi (kogin ruwa, naman kaji ko karamar fadi). Namomin kaza suna browned a man zaitun da tafarnuwa, shallot da zabi na sabo ne ganye; ƴan ruwan inabi ya ƙare tasa.
Kamar sauki kamar yadda girke-girke yake, samfurin ya gama shi ne mai arziki, nama, earthy da cikakken cika tare da na gina jiki. An yi amfani da namomin kaza daji a gabas da yamma kamar yadda aka kwatanta su.
Abin da Kayi Bukatar
- 1 launi namomin kaza daji, irin su shiitake, porcini, kaza daga cikin bishiyoyi, ƙaho mai busa, kawa, lobster, chanterelle, morels, Portobello ko duk wani hade da shi *
- 3 gilashin man zaitun
- 2 shallots, sliced na bakin ciki
- 2 cloves tafarnuwa, yankakken lafiya
- ¼ kofin busar ruwan inabi mai bushe
- 2 teaspoons yankakken gauraye ganye (Rosemary, Sage, thyme, da marjoram duk mai girma tare da namomin kaza)
- Gishiri da ruwan teku da barkono
- ½ kofin Italiyanci faski ganye, yankakken
Yadda za a yi shi
- A hankali shafa namomin kaza.
- Gyara da kuma zubar da wani mai tushe mai wuya. (Shiitake mai tushe yana da kyau ga hannun jari amma yana da wuya a ci. Cikin kasa da tsire-tsire mai laushi kamar kaza na katako na iya samun rassan daji, don haka yanke shi).
- Yanka namomin kaza 1/8 "zuwa 1/4" lokacin farin ciki.
- Yi zafi da man zaitun a kan matsakaici-zafi mai girma a cikin babban skillet. Add da shallots, dafa 1 minti, kuma ƙara namomin kaza.
- Cook, motsawa akai-akai, na tsawon minti 8 zuwa 10, har sai namomin kaza sun saki kayan su kuma fara launin ruwan kasa.
- Dama a cikin tafarnuwa da farin giya, ƙara yawan zafi zuwa sama, da kuma dafa tsawon minti 2, har sai an sha ruwan inabi.
- Toss a cikin ganye; ji motsawa da kuma kakar dandana. Dama cikin faski kuma ku bauta.
* Lura: yawancin namomin namomin kaza masu ganyayyaki iri iri sun rubuta rubutun warkaswa a cikin al'umma mai kyau. Don Allah a shawarci cewa FDA ba ta yarda da wadannan maganganun ba, kuma kada a ɗauka a maimakon maye gurbin shawara na likita.
Shiitake: An yi amfani da wannan naman ganyayyaki na ciwon daji da cututtuka na AIDs, rashin kulawa da kiyayewa da hanta.
Porcini: ana dauke da kwayar cutar na zuciya da na tonic kuma yana ƙarfafa ƙarfin tsari.
Hen na Woods (Maitake): Wannan zane-zane yana dauke da daya daga cikin sarakuna na fungi. An yi imani da cewa suna da cibiyoyin anti-cancer, aiki a matsayin mai hana kutsawa, kuma yana kare hanta.
Oyster: An yi amfani da karfi don ƙarfafa veins, a matsayin mai bunkasa ci gaba da kuma shakatawa da kayan kwalliya.
Chanterelle / Black Trumpet: cike tare da bitamin B, wannan yaduwar ingantaccen naman kaza ya hana ci gaban tumo.
Portobello: wannan naman gwari mai gina jiki yana taimakawa tsokoki da jijiyoyi.
Crimini: wadannan launin ruwan kasa masu naman kaza suna da arziki a cikin antioxidants kuma suna taimakawa wajen rigakafin ciwon daji da kuma detoxification hanta.
Morel: wannan naman kaza ne mai hana kumburi, mai arziki a cikin antioxidants, an yarda ya ƙunshi kayan anti-tumo kuma yana hana ingantawa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 126 |
| Total Fat | 7 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 223 MG |
| Carbohydrates | 12 g |
| Fiber na abinci | 2 g |
| Protein | 4 g |