Kyakkyawan kayan cin nama da kayan kirki mai amfani da makiyaya ta amfani da kayan lambu da yawa maimakon nama. Hakanan zaka iya gwada wannan kullun gandun daji tare da TVP don karin kayan cin nama, ko, gwada wannan kullun ganyayyaki da lentils .
Wannan girke-girke shi ne mai cin ganyayyaki, amma don ya ci gaba da cin nama, za a buƙaci ka watsar da cakulan Parmesan kuma za ka yi amfani da karnun cin nama da ba a kiwo ba. Kuma ba shakka, tabbatar da kayi amfani da margarine na vegan ko kuma man shanu.
Neman karin sauƙi, girke-girke masu cin ganyayyaki masu cin ganyayyaki? Zaku iya bincika ta dukan girke-girke masu cin ganyayyaki ko duk kayan girke-kullun .
Abin da Kayi Bukatar
- 1 karas, diced
- 1/2 kofin broccoli, yankakken kananan
- 1/2 kofin farin kabeji, yankakken
- 1/2 kofin kore wake
- 1/2 kofin kore Peas
- 1/2 kofin namomin kaza, sliced
- 4 dankali, yankakken
- 1/4 kofin soya ko na yau da kullum yogurt
- 1/2 kofin cakulan Parmesan wanda aka sabo da shi (na dama)
- 2 tablespoons margarine
- 1/4 kofin gari
- 1 kofin
- kayan lambu
- 2/3 kofin madara ko soya madara
- 2 tablespoon yankakken sabo ne sage
- Salt (dandana)
- Pepper (dandana)
Yadda za a yi shi
- Pre-zafi da tanda zuwa 375 F.
- Na farko, shirya kayan lambu. Hada karas, broccoli, farin kabeji kore wake, kore Peas da sliced namomin kaza, da kuma tururi kawai sai m. Ajiye. Kuna iya ƙyale ɗaya ko biyu daga kayan lambu idan ba ka son su ko basu da wani abu a hannunka kuma kawai ƙara dan kadan daga duk abinda kake da shi da kuma son.
- Kusa, shirya dankali. Saurare ne ko da yaushe ba dama ba ne. Wataƙila kada ka damu idan kana kawai dafa kaina, amma mafi yawan mutane sun fi son su. Idan ba a ba ku ba, ku ba dankali kuyi kyau, a kalla.
- Tafasa dankali a cikin ruwa har sai da taushi. Cire su da kyau, to, ku shafe dankali tare da sauran 2 tablespoons na margarine, da yogurt, da kuma Parmesan cuku.
- Next, shirya miya. A cikin babban ɗayan, karanka tare 2 tablespoons na margarine, gari, broth kayan lambu , soya madara da sage a kan zafi kadan kuma stirring don hada da kyau. Cook kawai har sai miya fara ɗauka da kuma kara dan gishiri da barkono, dandana.
- Ƙara kayan lambu mai turbaya, motsawa don haɗuwa da kyau tare da miya, sa'annan cire daga zafin rana kuma ajiye.
- Daga ƙarshe, tara kiɗa na makiyayi. Yada kayan lambu a cikin miya a cikin babban abincin dafa, kuma yada adadin dankalin turawa a saman.
- Yayyafa ƙarin cakulan parmesan a kan idan kun so. Sa'a da sauƙi tare da taɓa gishiri da barkono, idan kuna so.
- Sanya a cikin tanda kuma gasa na tsawon minti 30 zuwa 40 ko har sai da haske.
Har ila yau, duba: Ƙari ga tsarin kayan girke-girke masu cin ganyayyaki
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 371 |
| Total Fat | 8 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 7 MG |
| Sodium | 652 MG |
| Carbohydrates | 65 g |
| Fiber na abinci | 10 g |
| Protein | 13 g |