Wannan girke-girke na gishiri na hatsi da kayan lambu yana zub da shi a rana mai sanyi kuma zai iya zama abincin tukunya ɗaya. Sau da yawa muna da miya don karin kumallo a cikin watanni masu sanyaya, wannan kuma yana da kyakkyawar zaɓi na karin kumallo. Zaku iya bambanta kayan lambu bisa ga abin da kuke da shi a hannunku (duba bambancin da ke ƙasa don shawarwari), ko yanayinku, amma ku tabbata kuna amfani da tushe na karas / seleri / albasa koyaushe. Ciyar da gero ya kara wani abincin dandano ga miya. (Wannan mataki yana da zaɓi amma yana daɗaɗa ƙara zuwa samfurin karshe.)
Abin da Kayi Bukatar
- 2 gurasar man zaitun
- 1 albasa mai dadi (yankakken)
- 1 stalk seleri (yankakken)
- 2 karas (yankakken)
- 1 leek (yankakken)
- 1 turnip (peeled da yankakken cikin cizo-sized chunks)
- 1 zaki da dankalin turawa (yanke zuwa cizo-sized chunks)
- 1 bay ganye
- 2 yourme rassan
- 1-quart kayan abinci kayan
- 2 kofuna waɗanda ruwa
- 1 kofin
- gero
- Gishiri a bakin teku don dandana
- Freshly ƙasa barkono dandana
- Garnish: yankakken Italiyanci faski
- Hanya: karin man zaitun manya don hidima
Yadda za a yi shi
- Warke da man zaitun a kan matsakaici zafi a cikin tukunya miya. Ƙara yankakken albasa, seleri, karas, da yatsun, da kuma dafa minti 5, har sai albasarta ta shude.
- Add da turnip, sweet potato, leaf leaf, thyme, stock da ruwa, da kuma biyu pinches na gishiri a teku. Ku kawo wa tafasa, murfin, rage zafi, da kuma dafa minti 15.
- Yayin da miyan yana dafa abinci, zafi da karamin skillet kan matsanancin zafi. Ƙara gero a cikin kwanon rufi da yisti na mintina 5, yana motsawa akai-akai, har sai gero ya zama zinariya kuma ya ba da ƙanshi mai ƙanshi.
- Ƙara gero zuwa miya kuma dafa karin minti 20, har sai hatsi da kayan lambu suna da taushi. Cire da kuma zubar da bay ganye da thyme rassan. Daidaita kayan yaji don dandana da kuma hidima, wanda aka yanka tare da faski da fashi da man fetur.
Bambanci: Ƙara wasu kofuna na yankakken tumatir (sabo ne ko gwangwani) don gwargwadon zuciya da kuma kara jiki. Hakanan zaka iya canza abincin kaza don kayan kayan kayan lambu. Ƙara yankakken kore kore ko Kale a cikin minti goma na dafa abinci. (Idan kun fi son alayyafo, ƙara shi kafin ku bautawa, kawai yana ɗaukan minti daya zuwa tururi zuwa cikin miya). Don ƙarin sunadarai, ƙara mai iya zubar da farin wake ko kaji (ko 2 kofuna na kaji da aka yanke da shi don masu cin nama). Yana aiki 4 zuwa 6.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 127 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 202 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 5 g |
| Protein | 3 g |