Naman ƙudan yankakken nama da Black Beans tare da Rice

Naman ƙudan zuma da 'yan wake wake a cikin wannan sauƙin abinci na yau da kullum. Ana naman naman sa da wake ne tare da ƙwayar foda, tumatir, da tafarnuwa, tare da albasa da barkono. Ku bauta wa wannan tasa da zafi dafa shinkafa ko quinoa. Za a iya amfani da turkey turc a cikin girke-girke don cakuda wake wake.

Jin kyauta don kunna zafi tare da wasu teaspoons na yankakken jalapeno yankakken ko barkono mai kwalba. Dash na cumin zai kara zuwa dandano.

Abin da Kayi Bukatar

• 2 man kayan lambu mai ganyayyaki
• 1/2 laban karin karin ruwan ƙasa naman sa ko ƙasa turkey
• 1 kofin yankakken albasa
• 1 kofin yankakken kararrawa barkono
• 2 cloves tafarnuwa, minced
• 1 teaspoon lemun tsami ruwan 'ya'yan itace
• 1 tablespoon shirya mustard
• 1 teaspoon chili foda
• 2 tablespoons soya sauce
• Dash cayenne barkono
• 1 kofin tumatir miya
• 2 kofuna waɗanda aka dafa ko gwangwani
• baƙar fata, wake da ruwa
• Kisher gishiri da barkono baƙar fata baƙi, don dandana
• 3 kofuna waɗanda dafa shinkafa
• Zabin: cilantro, yankakken yankakken
• Zabin: avocado, sliced
• Wabin: tumatir, sliced

Yadda za a yi shi

1. Gasa man kayan lambu a babban skillet akan matsanancin zafi. Ƙara ƙasa mai naman sa da albasarta da kuma dafa, yin motsawa akai-akai har sai naman sa bai zama ruwan hoda ba. Ƙara barkono barkono da tafarnuwa kuma ci gaba da dafa abinci na 2 zuwa 3 minutes.
2. A cikin ƙaramin kwano hada ruwan 'ya'yan lemun tsami, mustard, cakuda barkono , soya sauce, da barkono cayenne tare da adadin tumatir tumatir; whisk har sai da blended. Dama cikin sauran miyagun tumatir sannan ka kara miya da miya ga naman sa a cikin sutura. Ƙara lambun wake da wake da kuma dafa don 20 zuwa 30 da minti. Ku ɗanɗana da kuma kakar tare da gishiri da barkono baƙar fata a ƙasa, kamar yadda ake bukata.

1. Ku bauta wa naman sa nama da wake tare da shinkafa mai dafa. Ganye tare da yankakken sabo ne cilantro da avocado ko tumatir wedges, idan an so.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	1148
Total Fat	16 g
Fat Fat	3 g
Fat maras nauyi	8 g
Cholesterol	51 MG
Sodium	676 MG
Carbohydrates	198 g
Fiber na abinci	26 g
Protein	53 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)