Wannan girkewar jambalaya mai lafiya ba ya ɓace wani abu tare da tsire-tsire-tsire-tsire, sausage mai tsami, da kuma cajun seasonings. Yana da sauƙin sauke kansa a cikin abinci mai kyau wanda har yanzu ƙananan kalori ne.
Abin takaici, kayan aikin gargajiya da aka yi amfani da su a cikin jambaya sune sauƙi don saukewa cikin abinci mai kyau. Wannan girke-girke na musamman yana ɗaukar amfani da shinkafar launin ruwan kasa kamar yadda ya saba da yin amfani da shinkafa fari, duk da haka. Abincin shinkafa shi ne abin da za ku yi amfani da shi a jambaya, don haka saurin sauya launin shinkafa yana iya sauya sauƙi wanda zai ba ku karin lafiya.
Duk wani mai cin abinci ko mai cin abinci mai kyau zai san cewa shinkafa shinkafa ba shine mafi kyau mafi kyau ba yayin da kake ƙoƙarin cin abinci mafi kyau. An shirya shinkafar shinkafa, tare da yawancin halittu, an cire sassan shinkafa. Yawancin bitamin da ma'adanai da ƙwayoyi masu fiber sun tafi lokacin da ka buɗe kunshin farar shinkafa. Amma idan kun canza wannan don shinkafa launin ruwan kasa, yanzu kuna samun fiber, bitamin, da kuma ma'adanai wanda ba haka ba za ku samu.
Sauran nau'o'in sun hada da kaza da kaza, da tsutsa, da tsiran alade. Wannan girke-girke yana amfani da tsiran alade mai ƙanshin wanda yake da ƙananan mai da adadin kuzari fiye da sauran tsiran alade. Shrimp yana da ƙananan ƙananan mai da masu adadin kuzari, da kuma ƙananan matayen kaza, ko da yake mafi girma daga mai koda nono, har yanzu yana iya ci gaba da tasa.
Sauran kayan lambu da man da aka yi amfani da su suna da lafiya, kuma suna yin tasa da yawa. Celery, barkono barkono da barkono, da tumatir a cikin bitamin da kayan abinci da kuma fiber.
Abin da Kayi Bukatar
- 8 oz. kyafaffen
- kajiji kaza , sliced cikin 1/2 inch tsabar kudi
- 8 oz. marasa nama, ƙwayoyin kaza marar fata, a yanka su cikin yanki
- 1 T canola man fetur
- 1 kofin yankakken seleri
- 1/2 kofin yankakken
- kore barkono barkono
- 1 albasa tafarnin murya
- 1 Tbsp sabo yourme
- 1 1/2 kofuna
- dogon hatsi farar shinkafa
- 2 kofuna waɗanda broth broth
- 1 28-oz. za a iya tumatir da tumatir, ba tare da yuwu ba
- 1/4 tsp gishiri
- 1/4 tsp ƙasa baki barkono
- 1/8 tsp ƙasa ja barkono
- 1 lb. shrimp, peeled
Yadda za a yi shi
1. A cikin babban dutse, sanya sausaji kaza da kaza a kan matsakaici-high zafi. Yi naman kwanon rufi tare da ba da sanda dafafa don yin wannan don kada kajinka da tsiran alade ba su tsaya a cikin kwanon rufi ba. Ci gaba da motsa nama da tsiran alade a cikin kwanon rufi, kuma ci gaba da dafa abinci har sai sun yi launin launin ruwan kasa, kuma kaza ba ta da ruwan hoda a ciki. Da zarar an dafa kaza da tsiran alade ta hanyar, cire da ajiye.
2. Ƙara man fetur canola zuwa kwanon rufi, da kuma dafa kayan seleri, barkono barkono, da tafarnuwa don minti 3-5, har sai m. Ƙara thyme da shinkafa, da kuma dafa minti 3. Dama a cikin kaza broet, tumatir, gishiri, barkono baƙi, da barkono barkono.
3. Ruye, da kuma dafa minti 20, har sai an shayar da ruwa. Ƙara shrimp, da kuma dafa minti 3-5 da tsayi, har sai shrimp mai haske ne.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 393 |
| Total Fat | 12 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 152 MG |
| Sodium | 773 MG |
| Carbohydrates | 41 g |
| Fiber na abinci | 3 g |
| Protein | 29 g |