Idan suna kallon adadin kuzari amma suna jin dadi don taliya, za ku iya jin dadi game da ladabi tare da wannan abincin girke mai sauƙin calorie. Sakamakon abubuwa ne kawai daga aromatics, tumatir , da ganye, tare da dash na sukari, zaka iya jin dadin tamanin ku ba tare da laifi ba.
Ba na damu da yankakken tumatir ba saboda wannan karamar karam din kaza. Na kawai kullun su, a yanka a cikin bariki sannan kuma in bar su su dafa. Ya bar miya tare da wasu tumatir chunks wanda na ji dadin gaske. Amma idan ka fi son abincin mai sauƙi, zaka iya farawa da tumatir na tumatir da kuma, idan ka gama dafa abinci, puree da miya a cikin wani abun da ke ciki, abincin abinci ko tare da gishiri.
Don kwasfa tumatir, kuna buƙatar ku rufe su cikin ruwan zãfi, sa'an nan kuma ku kwantar da su a cikin ruwan wanka. Sanya gilashin ruwa na kusa da kuka da kuma sanya tukunyar ruwa don tafasa. A halin yanzu, ƙwanƙwasa kowane tumatir (cire ƙarshen ɓangaren) kuma yanke "x" mai zurfi a kasa (don sauƙi). A hankali ka rage tumatir a cikin ruwan zãfi - zaka iya buƙatar yin wannan a cikin batches - kuma dafa har ka ga konkomawa fara rudani, kasa da minti daya. Yin amfani da cokali mai slotted, cire tumatir zuwa ruwan wanka ruwan wanka, kuma idan dukkan tumatir suna da sanyi, canja wuri zuwa katako. Kusa da konkoma karba da yatsunku ko wuka. A madadin, za ku iya gasa tumatir a cikin tanda ko a karkashin broiler. Wannan zai dauki lokaci mai tsawo da idanu mai ido, amma konkannun za su fito da sauƙi, kuma gurasa zai ba da wani dandano mai laushi a cikin abincin ka.
Ji dadin wannan miya kawai a kan manya, a matsayin pizza miya, a lasagna ko tare da sautin nama.
Abin da Kayi Bukatar
- 1 tablespoon man zaitun
- 3/4 kofin albasa (yankakken)
- 3 cloves tafarnuwa (finely minced)
- 4 kofuna waɗanda tumatir (peeled da kuma yanke cikin bariki)
- 2 gwangwani tumatir manna (16 oz duka)
- 1 teaspoon dried oregano
- 1 teaspoon Basil Basil
- 1 teaspoon gishiri
- 1 teaspoon sugar
- 1
- bay ganye
Yadda za a yi shi
- A cikin babban sauye, zafi man a kan matsakaici-zafi. Ƙara albasa da saute na minti 5 sai m.
- Ƙananan zafi zuwa matsakaici kuma ƙara tafarnuwa, sauteing na 1 zuwa 2 mintuna, tabbatar da cewa ba ruwan kasa.
- Ƙara sauran sinadaran da suka rage, kawo su a simmer, sa'an nan kuma ƙananan zafi don ci gaba a simmer na 1 1/2 hours. Idan miya ne splattering, a wani ɓangare ya rufe tukunya kuma daidaita zafi don kula da simmer. Cire leaf leaf.
- Ji dadi tare da taliya . Hakanan zaka iya daskare don amfani da baya.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 92 |
| Total Fat | 2 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 34 MG |
| Carbohydrates | 18 g |
| Fiber na abinci | 3 g |
| Protein | 4 g |