Ga ƙananan mai-mai, mai tsayi-tsaba mai tsabta wadda ke da zafi da kuma cikawa. Don ajiye wasu adadin ƙwayoyin mai mai yalwa, wannan nauyin raba-fis ba ya ƙunshi naman alade, wanda ya sa wannan miyan shine babban zabi mai cin ganyayyaki, idan har kayi amfani da broth kayan lambu a maimakon broth kaza.
Wannan miyan yana yin cikakken abincin rana Abin da ake buƙata shi ne gurasar hatsin gari don biye da shi, kuma idan kana da yunwa sosai, ƙara salatin kore tare da kayan ado mai sauki.
Abin da Kayi Bukatar
- 1 tablespoon canola man fetur
- 2 tafarnuwa cloves, minced
- 1 albasa, yankakken finely
- 1 manyan karas, diced
- 1 itace na seleri, yankakken
- 1 karamin dankalin turawa russet, peeled kuma a yanka a cikin guda
- 4 kofuna waɗanda ba su da kaya, ko kaza-sodium ko kayan lambu
- 2 kofuna na ruwa
- 1 1/2 kofuna waɗanda aka raba raba kore Peas, tsince ta da kuma rinsed
- Freshly ƙasa baki barkono
Yadda za a yi shi
- Heat mai a babban tukunya.
- Sauté tafarnuwa, da albasarta, karas da seleri na tsawon minti 3-4, har sai an yi taushi.
- Ƙara dankali, broth, ruwa, da kuma busassun kwasfa.
- Ku kawo a tafasa, sa'annan ku rage zafi zuwa ƙasa, ku rufe da simmer tsawon minti 45.
- Bayar da miya don kwantar da dan kadan, to sai ku canja zuwa wani abun da za a yi da shi har sai da santsi.
- Sa'a don dandana.
Ta hidima: Calories 220, Calories daga Fat 26, Total Fat 3g (zama mai 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 163 |
| Total Fat | 3 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 0 MG |
| Sodium | 520 MG |
| Carbohydrates | 29 g |
| Fiber na abinci | 5 g |
| Protein | 7 g |