Low-Calorie, Kusan Fat-Free Kayan lambu Chilli Recipe

Amfanin karin kayan lambu, tumatir tumatir da tumatir da ƙananan wake yana kiyaye wannan abincin ganyayyaki a cikin adadin kuzari. Kodayake cin nama ba shi da lafiya mai kyau, kuma wannan jujjuya ce ta ƙara.

Wannan shi ne daya daga cikin wadannan girke-girke wanda yazo ne kawai saboda abin da wani ya yi a cikin ɗakin abincin, wanda ya zama da yawa daga cikin kayan lambu kuma ba yawa wake ba! Yana da mahimmanci kamar tumatir da tumatir da aka yi wa 'ya'yan tumatir fiye da kyakken zuciya.

Duba karin girke-girke masu cin ganyayyaki.

Abin da Kayi Bukatar

• 1/2 matsakaici albasa, yankakken
• 2-3 cloves tafarnuwa, minced
• 2 tbsp. ruwa
• 1 manyan karas, sliced ​​na bakin ciki
• 1 kore barkono barkono, yankakken kananan
• 1 jan barkono barkono, yankakken kananan
• 2 tbsp. Soya Sauce
• 1/2 kofin kernels masara
• 1 15-oz.can koda wake
• 1 28-oz.can diced tumatir (ba su lambatu)
• 1 12-oz.can ruwan tumatir ko V8
• 1 jalapeno ko wasu ƙananan barkono mai tsami, minced
• 1 tbsp. Chili foda
• 1/2 tsp. oregano
• 1/2 tsp. kayan gishiri
• 1/2 tsp. cayenne barkono
• Zabin: kore albasarta don ado

Yadda za a yi shi

1. A cikin babban tukunyar da ba ta da katako, zafi tafarnuwa da albasa don 3-4 minti. Ƙara ruwa da karas da zafi, suna motsawa don karin minti 3-4. Add kore kararrawa barkono, ja kararrawa barkono da soya miya, stirring don hada da kyau. Heat don wani minti daya ko biyu.
2. Rage zafi zuwa matsakaici-ƙasa kuma ƙara dukkan sauran sinadaran, sai dai albarkatun kore.
3. Rufe kuma ba da izinin sannu a hankali don ƙara minti 25 kafin har zuwa minti 40.

1. Shirya kayan yaji don dandana. Yi ado da wasu albasa kore ko ma a cikin cuku ko kirim mai tsami idan ba a cin cin nama ba .

Bayanai na gina jiki (daga CalorieCount):

• Calories: 195; Calories daga mai: 10
• Total Fat: 1.1g, 2% kowace rana darajar; Trans mai: 0g
• Cholesterol: 0mg, 0%
• Sodium: 614mg, 26%
• Total Carbohydrates: 38.0g, 13%
• Fiber na cin abinci: 9.6g, 38%
• Sugars: 9.5g
• Protein: 11.2g
• Vitamin A: 80%
• Vitamin C: 159%
• Calcium: 5%
• Iron: 32g

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	275
Total Fat	2 g
Fat Fat	0 g
Fat maras nauyi	0 g
Cholesterol	0 MG
Sodium	443 MG
Carbohydrates	53 g
Fiber na abinci	14 g
Protein	16 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)