Sanyin mai, Fat-free "Fried" Zucchini Recipe

A cikin littafinsa na kwanan nan Dakatar da Ciwon Zuciya, Dokta Caldwell B. Esselstyn ya ba da wannan kyautar man fetur, wanda ba shi da kyauta wanda ba shi da kyauta mai yawan gaske na "zube" zucchini, mai cin ganyayyaki da cin abinci na vegan. Ina so in kira wannan hanyar dafa abinci mai "frying". Don ƙananan kayan cin nama, za ku iya bauta wa zucchinis kyauta maras yalwa akan shinkafa shinkafa ko sauran hatsi.

Wannan girke-girke na zuchini shi ne mai cin ganyayyaki, vegan, mai yalwaci da kyauta.

Abin da Kayi Bukatar

• 2 matsakaici zucchini
• 2 tsp.
• Bragg ta Liquid Aminos (ko low-sodium tamari)
• Ma'aurata suna dashes tafarnuwa
• Ma'aurata suna dafa albasa foda
• Pepper dandana

Yadda za a yi shi

1. Yanke ƙare a kashe zucchini kuma yanki tsawonwise a cikin akalla 4 dogon yanka.
2. Yayyafa babban kwanon rufi wanda ba tare da karamin Bragg's Liquid Aminos ba , sannan kuma shirya zucchini a cikin kwanon rufi ta hanyar shafa kowane yanki, gaba da baya, a Bragg's. Gyara da yanka a kusa da shi don shiga cikin kwanon rufi don kowane yanki zai yi launin ruwan kasa.
3. Cook a kan zafi mai zafi na kimanin minti 5, sa'annan a juya a hankali. Idan kwanon rufi yana buƙatar ruwa, ƙara ruwa kadan ko dan kadan kadan.

1. Yayyafa gefen dafa tare da tafarnuwa foda, albasa foda, da barkono kuma ci gaba da dafa sauran minti 5, ƙara karamin rami na ruwa kamar yadda ya kamata har sai bangarorin biyu sun zama launin ruwan kasa.

Dr. Essylstyn ya ce, "Zucchini wannan hanya ce mai dadi, yana da sauki a ci kuri'a," saboda haka zaka iya shirya shirin yin wasu batuka biyu (ko fiye!) A lokaci guda.

Yana yin amfani biyu.

Bayanan abinci na gina jiki, ta hanyar hidima:
Calories: 40, Calories daga Fat: 3
% Kullum Amfani:
Total Fat: 0.4g, 1%
Cholesterol: 0mg, 0%
Sodium: 350mg, 15%
Total Carbohydrates: 8.4g, 3%
Fiber na cin abinci: 2.3g, 9%
Protein: 3.2g
Vitamin A 8%, Vitamin C 56%, Calcium 3%, Iron 6%

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	26
Total Fat	0 g
Fat Fat	0 g
Fat maras nauyi	0 g
Cholesterol	0 MG
Sodium	321 MG
Carbohydrates	5 g
Fiber na abinci	1 g
Protein	2 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.)