Wannan kayan naman gurasa mai laushi ne kawai ya zama mai laushi, tare da zubar da kirim mai yayyafa da cakulan Parmesan a kowannensu, amma har ila yau yana cike da alade (ko kuma chard idan kuna jin dadi) don kiyaye ku ci yalwa da veggies . Yi amfani da dukan hatsin hatsi don har ma da abincin abincin da ya fi dacewa. A kowane hali, yana da abincin abincin mai sauƙi wanda za a iya amfani da su a matsayin abinci na gargajiya ko kuma aka yi gaba da kuma ƙoshi a matsayin cunkuda, samar da kyawawan ƙwayoyi, masu launin launin fata, wanda ba su da kwarewa.
Lura: Domin karin lokaci na dafa abinci, amma mafi yawan kayan jita-jita, fara fara da tafarnuwa da ganye a cikin kwanon rufi yayin da alade ke tafasa a cikin tukunya.
Abin da Kayi Bukatar
- 2 bunches
- alayyafo ko
- Chard na Swiss (ko jaka 10 na kayan alayyafo)
- 2 ko 3 cloves tafarnuwa
- 1/2 teaspoon gishiri mai kyau tarin teku, da ƙari ga ruwan kwari
- 8 oganci fuska, corkscrew, ko Rotini taliya
- 1 tablespoon man zaitun
- 1/2 kofin kirim mai tsami
- zaɓi: 1/4 teaspoon freshly grated nutmeg
- zaɓi: 1/4 teaspoon freshly ground baki barkono
- 3/4 kofin sabon Parmesan shredded ko wasu cuku mai wuya, da karin don dandana
Yadda za a yi shi
- Idan yin burodi a matsayin kasuwa, toshe da tanda zuwa 375F. A kowane hali, kawo 2 quarts na ruwa don tafasa a cikin tukunya a kan high zafi.
- A halin yanzu, wanke da kuma datse alayyafo ko wanke da kuma kaddamar da chard . Kwasfa da finely sara da tafarnuwa. Butter wani mai cin abinci mai nisa 8-by-8 idan kuna yin sakon layi.
- Ƙara gishiri zuwa ruwan zãfi (ya isa haka ya ɗanɗana dan kadan) da kuma ƙara manya. Cook har sai gurasar tana da tausayi ga ciji. Lambatu da taliya. Saita takalma kuma mayar da tukunya a cikin kuka akan matsakaici-zafi mai zafi.
- Ƙara man zaitun da tafarnuwa zuwa tukunya, dafa har sai m, kimanin minti daya. Add da alayyafo ko chard da gishiri 1/2 teaspoon. Dama har sai alayyaci ko chard fara farawa, rufe, da kuma dafa har sai an wanke gaba daya, kimanin minti 2 na alayyafo da minti 5 ga chard.
- Dama a cikin kirim kuma ya kawo zuwa simmer. Rufe kuma dafa don cin abinci mai dadi, kimanin minti 2.
- Ƙara barkatik da barkono fata, idan kuna so. Ƙara manna da motsawa don haɗuwa sosai. Ganye za su so su zauna tare, saboda haka kuna bukatar ka karya su idan kuna so su rarraba a cikin taliya. Rufe kuma dafa don haka fasin zai iya kwantar da wasu juices, kimanin minti 2.
- Dama a cikin rabin cuku. Ko dai ku bauta wa-a cikin ɗakunan gurasar da aka ajiye tare da sauran cuku ko kuma canja wurin kwandon manna zuwa gasa, to yayyafa tare da sauran cuku, kuma gasa har sai cakulan ya narke kuma cakuda yana tasowa kuma yana farawa launin ruwan kasa, game da minti 15. Ku bauta wa zafi.
Yi gaba da gaba: Yi duk abin da kawai ya tashe shi a cikin tanda. Cook da taliya da miya, haɗuwa, sanya a cikin gasa burodi, ƙara cuku, murfi da sanyi don har zuwa kwanaki 2 kafin yin burodi. Ƙara mintoci kaɗan a lokacin yin burodi idan ya shiga cikin sanyi.
Sau biyu: Sau biyu girke-girke da gasa a cikin kwanon karfe tara 9x13 don ciyar da mutane 8 a cikin sauki.
Ƙara ƙarin veggies: Kana son karin kayan lambu? Babu matsala. Kawai dafa karin ganye kuma ka yi la'akari da tsayar da adadin kirim mai zurfi don haka sai ka sami irin yummy miya.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 478 |
| Total Fat | 20 g |
| Fat Fat | 10 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 47 MG |
| Sodium | 652 MG |
| Carbohydrates | 59 g |
| Fiber na abinci | 4 g |
| Protein | 18 g |