Rice na cin ganyayyaki da kuma Cheddar Ceded Peppers

Wadannan barkono da aka cakuda su ne cikakkun abincin abincin dare ga masu cin ganyayyaki, ko ga duk wanda yake so ya ci abinci marar nama a yanzu sannan kuma. A barkono suna da kayan dadi sosai. Ku bauta musu tare da steaks, kaza, ko kifi. Ko kuma sanya su da abincin rana tare da kopin miya ko salatin. Tsarin girke-girke yana kira ga barkono mai kararrawa, amma amfani da haɗin launuka don kyakkyawan gabatarwa.

Ana cinye barkono tare da shinkafa da cuku, yana sanya su zane mai zane don wasu hanyoyi masu yawa. Ƙara 1/2 kofuna na mafi yawan furanne dafa, yankakken broccoli, ko yankakken sauteed kale ko alayyafo zuwa shinkafa. Sauya gwanin ruwa na 3/4 na ruwa tare da kayan lambu ko kayan kaza don ƙarin dandano.

Kuma idan kuna son kullun kayan abinci mai dadi, kuyi jin dadin ƙarawa game da 1/2 kopin dafa wake. Ko ƙara ƙara 1/4 na naman alade mai crumbled ko 1/2 kopin kaza mai diced, naman alade, ko tuna.

Abin da Kayi Bukatar

• 4 barkono barkono (ja, manyan)
• 1 kofin shinkafa (ba tare da sanya shi ba)
• 1/2 kofin finely yankakken albasa
• 2 teaspoons man shanu
• 3/4 kofin ruwa
• 8 oganci gwargwadon ƙwayar Cheddar
• Salt da barkono, dandana
• 2 teaspoons yankakken faski (sabo ne)

Yadda za a yi shi

1. Yanke barkono a cikin rabin lengthwise cire tushe, tsaba, da hamsin. Ganyar da abinci a cikin babban tafkin ruwan zãfi ; dafa don kimanin minti 5 zuwa 10, har sai kawai m. Drain, ajiye ruwa.
2. Hada shinkafa tare da 1 1/2 kofuna na ruwa da kuma 1/2 teaspoon na gishiri gishiri a cikin wani matsakaici saucepan. Sanya kwanon rufi a kan matsakaici-zafi mai zafi da kuma kawo tafasa. Rage zafi zuwa ƙasa, rufe kwanon rufi, kuma simmer na kimanin minti 15 zuwa 19, ko kuma sai shin shinkafa ne m. Cire shinkafa daga zafi kuma bari ya tsaya ba tare da cire murfin ba. Fluff tare da cokali mai yatsa kafin bauta.

1. A halin yanzu, zafi man shanu a skillet kan matsanancin zafi. Ƙara albasa da kuma dafa har sai da tausayi da kuma translucent. Add 3/4 kopin ruwa da cuku; jijjiga har sai melted da blended.
2. Ƙara shinkafa ga albasa da cakuda; kakar tare da gishiri da barkono, dandana. Add faski.
3. Zuba kimanin 1 1/2 kofuna na ruwa daga dafa abinci a cikin mai zurfi mai laushi. Sanya raga a cikin kwanon rufi kuma ya kawo zuwa simmer.
4. Cika da halin barkono tare da cakuda shinkafa. Shirya barkono da aka cika a kan ragon.
5. Rufe kwanon rufi kuma simintin barkono a minti 15.

Bambanci

• Abincin barkatattun Louisiana: Saute cakuda 1/3 kofin kowannen karas, albasa, da seleri tare da Cajun ko Creole kayan yaji .
• Cikakken Tex-Mex Bikin Ciki: Ƙara game da 1/3 kofin kowannensu baki, wake da tumatir ne, da kernels na masara, tare da yaduwa da lemun tsami da wasu cilantro maimakon faski. Season tare da bit of barkono foda da cumin, dandana.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	505
Total Fat	25 g
Fat Fat	14 g
Fat maras nauyi	7 g
Cholesterol	71 MG
Sodium	457 MG
Carbohydrates	51 g
Fiber na abinci	5 g
Protein	18 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.)