Wannan mai sauƙi yana ta da murya " lafiya!" Tare da haɗin gwaninta maras kyau, tumatir da tumatir, da kayan lambu. Hanyar ruwa da ake amfani da shi na ruwa don ciyar da kayan lambu yana kiyaye shi a kan gefen abubuwa, yana sanya shi cikakke tasa don kawowa tare da tashe-tashen yanayi. Jin dasu don haɗuwa da tushe na wannan pilaf zuwa ƙaunarka; launin shinkafa, gero, shinkafa dafa, ko wani hatsi ya sa cikakke maimakon quinoa.
Recipe Bayanai:
- Bincika ƙananan, mai haske kore, okra pods don mafi kyau dandano da rubutu.
- Idan kun yi yawa da yawa ku ci a daya tafi, wannan tasa kuma yana da kyauta sosai. Kawai sanya matsanancin zafi a kan kwakwalwa, ƙara da kayan shafa kayan lambu don narkewa.
- Idan ba kai ne mai zafi mai zafi ba, amma ƙaunar ƙauna, ka daina barkono cayenne kuma ka yanka barkono baƙi da rabi.
- Idan ba ku da samfurin quinoa na dafafa (Ina so in yi babban tsari da kuma daskare wuce haddi don lokutan kamar waɗannan), to, ku shirya quinoa kafin sauran kayan girke-girke. Don dafa 3 kofuna waɗanda quinoa, kawai kawo 1 kofin quinoa da 2 kofuna waɗanda ruwa zuwa tafasa a cikin 1 1/2 quart saucepan. Da zarar tafasa, motsawa dan lokaci kaɗan sannan ka rufe, rage zafi nan da nan zuwa ƙananan ka dafa don kimanin minti 15 zuwa 20, ko kuma har sai ruwan sha da kuma duk ruwan da aka shafe.
Abin da Kayi Bukatar
- 3 kofuna waɗanda dafa quinoa, salted ɗauka da sauƙi
- 1 matsakaici albasa, diced
- 3 cloves tafarnuwa, minced
- 2 stalks seleri, diced
- 1 teaspoon gishiri
- 1/4 kofin ruwa
- 15 ƙananan
- okra pods, sliced cikin zobba
- 1 tablespoon sabo ne oregano, minced
- 1 tablespoon basil sabo, minced
- 1 tablespoon sabo ne thyme ganye
- 1 teaspoon barkono barkono
- 1/2 teaspoon farin barkono
- 1 teaspoon paprika
- 1 teaspoon barkono cayenne, ko kuma ku dandana (ƙetare don mai laushi)
- 1/2 kofin karin ruwa
- 1 teaspoon ƙarin gishiri a teku
- 12 (kusan 2 kofuna waɗanda) kaji tumatir
Yadda za a yi shi
- A cikin babban frying pan a kan matsakaici-high zafi, hada albasa, tafarnuwa, seleri, gishiri, da kuma 1/4 kofin ruwa da sauté har sai translucent da m, stirring sau da yawa don kada ya ƙone kayan lambu.
- Tashi a cikin okra, oregano, Basil, thyme, barkono baƙar fata, barkono fata, paprika, barkono cayenne, 1/2 kofin ruwa da 1 teaspoon gishiri.
- Rage layin zafi zuwa matsanancin zafi kuma bari cakuda ya dafa, an rufe shi, har sai okra mai laushi kuma an sha ruwan, kimanin minti 5 zuwa 7, yana motsawa lokaci-lokaci.
- Bincika kuma ƙara a cikin tumatir ceri kuma ku dafa har sai konkanninsu suyi muni, amma ba a cike su ba, kimanin minti 2.
- Yi tafiya a hankali tare da buƙatar quinoa kuma ku yi zafi. Wannan girke-girke yana rike da kyau a cikin akwati na iska har zuwa kwanaki 5.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 196 |
| Total Fat | 3 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 421 MG |
| Carbohydrates | 37 g |
| Fiber na abinci | 6 g |
| Protein | 7 g |