Wannan abincin wake da wake-wake na shinkafa ne mafi kyau a gidana. Ƙananan wake ba su da kaya da adadin kuzari, duk da haka suna cike da fiber da furotin. A gaskiya, an bada shawarar cewa ku ci akalla sau uku na legumes a mako guda don lafiya mafi kyau, kuma waɗannan ƙudan zuma suna ƙidaya gare shi!
Gasar tana da dadi sosai don kasancewa abinci guda daya a kanta, ko kuma ana iya amfani da shi a matsayin wani gefen tasa tare da kudin tafiya na Mexican . Yana da sauki sauƙi don yin kyauta kuma mai sauki. Ƙasar ta dandana mai girma. Wannan shine dalilin da yasa hakan ya faru a gidana. Babu wani abu tare da shi kuma yana da sauki. Wani lokaci muna jin dadi tare da wannan tasa kuma muka fitar da tarin topping ga kowa da kowa don amfani da yadda suke so. Gwada gwada wasu jita-jita na yankakken tumatir, avocado, wani bit na cakuda shredded ko salsa kuma bari kowa da kowa ya fi wake da shinkafa kamar yadda suke so.
Abin da Kayi Bukatar
- 1 kofin farin shinkafa, uncooked
- 2 kofuna waɗanda ruwa
- 1 tbsp.
- man zaitun
- 1/2 kofin yankakken ja kararrawa barkono
- 1/2 kofin yankakken kore barkono
- 1/2 kofin yankakken zaki da albasa
- 1 albasa
- tafarnuwa , minced lafiya
- 3/4 kofin tumatir miya
- 2 tsp. ƙasa cumin
- 1/2 tsp. dried
- oregano
- 1/4 tsp. gishiri
- 2 15-oz. gwangwani baƙi fata, rinsed da drained
- 2 tbsp. vinegar
Yadda za a yi shi
- Don shirya shinkafa, hada shinkafa da ruwa a cikin babban saucepan sama da zafi. Ku kawo ruwa zuwa tafasa, sa'annan ku canza zafi zuwa matsakaici kuma kuyi minti ashirin, ko kuma shin shinkafa ne mai taushi. Yayinda shinkafa ke dafa abinci, ci gaba da yin wake.
- Zuba man zaitun a cikin babban jirgin sama mai nauyi, kuma zafin zafi a kan matsakaici-zafi. Ga skillet, ƙara yankakken ja barkono barkono, yankakken barkono barkono, yankakken albasa, da tafarnuwa. Ci gaba da tanadin kayan lambu don minti 8, ko har sai kayan lambu suna da taushi kuma albasa su ne translucent. Ya kamata kayan lambu su zama masu annashuwa amma ba a hade su ba ko kuma sun ƙyale su. Sa'an nan, ƙara miyagun tumatir, cumin ƙasa, oregano, da gishiri. Juya zafi zuwa matsakaici, kuma simmer da cakuda don mintina 5. Sa'an nan, ƙara bakan baki da vinegar, kuma simmer ƙarin karin minti 10.
- Don hidima, cokali game da 1/3 kopin dafa shinkafa cikin kowane kwano, sa'an nan kuma ladle da wake daidai a cikin kowane kwano, a saman shinkafa. Yi aiki da sauri tare da yankakken tumatir, avocado, salsa, ko kuma bit ceded shredded idan kuna so.
Ta Yin Magunguna 259, Fat 3 grams, Pro 10 grams, Carbs 48 grams
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 688 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 0 MG |
| Sodium | MLM 131 |
| Carbohydrates | 129 g |
| Fiber na abinci | 30 g |
| Protein | 36 g |