Kayan masara shi ne ɗaya daga cikin waɗannan da za ku iya ci a shekara-yana da ta'aziyya a rana mai sanyi, amma yana nuna muhimmancin amfanin gona mafi zafi. Yana da girke-girke mai kyau, kyale don tarawa (kamar naman alade da yankakken ja barkono), da gyare-gyaren (kamar kiyaye shi chunky ko pureeing rabi na cakuda). Kayan masara kuma sauƙin sanya mai cin ganyayyaki ta hanyar fitar da ganyayen kaza don kayan lambu.
Abin da ya sa wannan girke-girke ya fi mahimmanci shi ne cewa an dafa shi a cikin wani katako maimakon a kan kuka. Za ku iya fara da miya da safe, sannan ku gama shi a awa daya ko kafin kafin abincin dare. Kuma saboda yana cike da gina jiki, duk abin da kuke buƙata a gefe shi ne biscuits ko crackers da sauki salad.
Abin da Kayi Bukatar
- 2 gwangwani (16 ounces) dukan masarar kernel, drained
- 2 zuwa 3 matsakaici dankali (yankakken)
- 1 albasa (yankakken)
- 1/2 teaspoon gishiri
- Pepper dandana
- 2 kofuna
- kaza mai kaza
- 2 kofuna
- madara madara ko rabi da rabi
- 1 tablespoon man shanu
Yadda za a yi shi
- Hada masara, dankali, albasa, gishiri, barkono, da broth kaza cikin jinkirin mai dafa.
- Rufe kuma dafa a kan LOW na 7 zuwa 9.
- Puree a cikin mai ba da abinci ko kayan abinci , idan ana so, to komawa tukunya.
- Dama a madara da man shanu; rufe da kuma dafa a sama fiye da 30 zuwa 60 minutes ya fi tsayi.
Tips da Bambanci
Wannan girke-girke yana ƙayyade masara gwangwani, amma zaka iya amfani da kernels daskarewa idan kana so. Kuma idan kuna yin wannan a lokacin rani lokacin da masara ta kasance a gefensa, ta kowane hali, amfani da sauti na masara.
Kuna buƙatar misalin hatsi guda shida don wannan girke-girke, kuma zaka iya yanke shi kawai daga kunnuwa kuma ƙara zuwa miyan-babu buƙatar tafasa ko tururi kafin lokacin da kernels zasu sami lokaci da yawa don dafa.
Don cire cire kernels daga kunnen sauƙi kuma ƙasa maras kyau, sanya kunne na masara a tsakiyar wani sutura ko tanda, inda ya danne maɓallin kunne a cikin rami a bit. Yin amfani da wutsiyar da aka sanya, a sare kunnen, ta zagaya, tare da barin kernels su fada cikin ginin kwanon gurasar.
Idan kuna so ku kara nauyin gina jiki a cikin miya, akwai wasu girke-girke na masara da za ku iya gwadawa, irin su magungunan masara na tuna , wanda ya hada da tuna tunawa don ƙara ƙarin rubutun da shinge, da masara da masara tare da naman alade mun ce karin?). Idan kana so ka gwada wani abu mai kyau, wannan ƙwayar lobster masara da kadan kayan ƙishirwa ya juya wannan sassaukan kai a cikin tasa mai kyau.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 148 |
| Total Fat | 10 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 21 MG |
| Sodium | 265 MG |
| Carbohydrates | 12 g |
| Fiber na abinci | 1 g |
| Protein | 4 g |