Rawan wake wake uku tare da kayan lambu da taliya

Sanyen wake guda uku tare da kayan lambu da taliya. Shin saƙar wake ne? Abincin kayan lambu? Naman kaza noodle? Haka ne, a'a kuma a! Wannan kyakkyawan wake mai wake da kayan lambu da taliya ne duka uku, kuma, yana da ƙananan mai da adadin kuzari yayin da yake samar da kayan lambu mai yawa da wasu furotin. Cikakke! Wannan girke-girke ya sa quite a bit, don haka tabbatar cewa kana da dakin a cikin injin daskarewa ko firiji don karin kayan abincin, ko kuma kiran masu makwabta don abincin dare!

Abincin girke-girke da hotunan Hukumar Alkama ta Wheat

Har ila yau, duba: Sauran kayan girke da kayan lambu mai sauki

Abin da Kayi Bukatar

• 3 quarts kayan lambu kayan
• 1 28-oza iya kwashe tumatir
• 1 15-oza na iya baƙar fata (drained)
• 1 15-oza na iya garbanzo wake (drained)
• 1 15-oza na iya koda wake (drained)
• 2 matsakaici karas (diced)
• 2 haƙarƙarin seleri (diced)
• 3/4 kofin albasa (yankakken)
• 1 kananan kore kararrawa barkono (diced)
• 1 kananan ja barkono barkono (diced)
• 8 cloves tafarnuwa (yankakken)
• 1 teaspoon oregano
• 1 teaspoon thyme
• 1 teaspoon Rosemary
• 1 teaspoon Basil
• 1 kofin bushe taliya, Penne ko Rotini
• 3 tablespoons balsamic vinegar
• Pepper, dandana

Yadda za a yi shi

1. A cikin babban miyan ko tukunyar tukunya, hada kome sai dai manya, vinegar, da barkono fata. Ku kawo a tafasa a kan zafi mai zafi.
2. Rage zafi zuwa low kuma simmer wani ɓangaren da aka rufe har sai karas suna da tausayi, suna motsawa lokaci-lokaci.
3. Ƙara alade da kuma dafa har sai m, game da minti 10.
4. Dama cikin vinegar da kakar tare da barkono.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	824
Total Fat	6 g
Fat Fat	1 g
Fat maras nauyi	1 g
Cholesterol	0 MG
Sodium	251 MG
Carbohydrates	151 g
Fiber na abinci	38 g
Protein	47 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.)