Wannan babban abincin ne na wasan kwaikwayo ko don wani nau'in hadaya a wani potluck. Hakanan zaka iya amfani da wasu hatsi ko ƙananan pastas maimakon na 'yan kaya -Israeli ko Rumuncin Rum na da kyau, kamar yadda ake noma, sha'ir, ko wani hatsi mai mahimmanci .
Freekeh (mai suna free-kah da ake kira wani mai suna Farik) shine alkama da aka girbe yayin yarinya da kore. An yi gasa akan wuta ta bude, ta bar kamfanin, dan kadan a cikin hatsi. An fassara dandano kamar earthy, nutty, kuma dan kadan smoky. Duk da yake daskarewa ya zama tsaka-tsakin abinci a cikin Gabas ta Gabas ta Tsakiya har tsawon ƙarni, an samu shahara tare da sauran hatsi kamar sanannun quinoa.
Duk da haka, kyauta kyauta yana fitowa tare da abubuwan da ke da kayan gina jiki. Yana da ƙananan mai amma mai girma a furotin da fiber. Dukkanin sunadaran da fiber zasu taimaka maka ka cigaba da tsawon lokaci, wanda zai iya taimakawa kowa ya mayar da hankali kan aikin gudanarwa ko nauyin hasara. Yawan glycemic (gwargwadon gin GI = 43) ya sa ya zama babban zabi ga mutanen da ke kula da ciwon sukari ko wadanda ke ƙoƙarin kiyaye jinin jini kawai. Don cire shi, wannan hatsi mai mahimmanci kuma yana da nauyi a cikin baƙin ƙarfe, allura, da zinc, kuma yayi kama da bishiyoyi, inganta ci gaban kwayoyin kirki a cikin tsarin kwayarka.
Duk da haka yana da muhimmanci a lura cewa kyauta ba kyauta kyauta ba ne tun lokacin da aka samo samfurin alkama.
Abin da Kayi Bukatar
- 1 tablespoon man zaitun
- 16 ounce
- namomin kaza (irin su shiitake, cremini, ko button, sliced)
- 2 tablespoons minced
- yan kwalliya
- Kisher gishiri da barkattun barkono barkono don dandana
- 3 kofuna waɗanda aka yankakken broccoli rabe
- ¼ teaspoon ja barkono barkono
- 1½ kofuna waɗanda dafa shi daskarewa
Yadda za a yi shi
- Ƙasa babban skillet a kan matsakaici-zafi. Ƙara man fetur. Ƙara namomin kaza da tsirrai, kakar tare da gishiri da barkono, da kuma sauté na kimanin minti 8 har sai an rufe ruwa sannan namomin kaza sun juya da kyau. Add broccoli rabe da barkono barkono ja da kuma sauté na minti 10 don haka har sai broccoli rabe ya kasance mai tausayi.
- Juya cakuda kayan lambu a cikin kwano da kuma kara karfin. Tashi, to, ku ɗanɗana ku gyara kayan da aka yi, kuma ku yi zafi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 187 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 279 MG |
| Carbohydrates | 32 g |
| Fiber na abinci | 6 g |
| Protein | 6 g |