Idan kun manta da naman alade daga abincin dare ko ranar Lahadi, amfani da raguwa da kuma kasusuwan naman alade a daya daga cikin hanyoyin mafi kyau - a cikin sauki, mai dadi, kyauta wanda ba shi da gurasa mai tsabta da kuma Ham.
Yawancin ayyukan da ake shirya wannan miya ne kawai yana motsawa. Bayan dafa albasa albasa a cikin wani man zaitun har zuwa translucent, sauran sinadaran da ake ragewa suna kara zuwa tukunyar tukunya kuma a kwantar da hankali na tsawon minti 35 zuwa 45, tare da yin motsawa har sai tsawan tsawa ya yi laushi da kuma miya.
Adadin ruwan da aka ƙara a miya yana samuwa a gare ku da kuma lokacin da kuke so sakamakon ƙarshe. Fara tare da kofuna biyar a matsayin tushe, sa'an nan kuma ƙara karin kofuna na 1 zuwa 2 idan ka fi son miya.
Yi da kwano na wannan gurasar da ba za a yi amfani da shi ba tare da yayyafa da miya mai yalwa da kyan zuma, ko kirim mai tsami, ko croutons marasa kyauta, ko yankakken yankakken nama. Don ƙarin haske a cikin dandano, haɗa rabin lemun tsami a saman, to, ya motsa don hada. Yin hidimar wannan miya a matsayin abinci mai kyau? Yi amfani da yanki na naman gurasa maras yisti mai gina jiki kamar cokali.
Cin abinci mai cin ganyayyaki ko yin wannan miyan don Litinin Mai Abinci ? Kawai barin fitar da naman alade da naman alade. Ayyuka zasu ci gaba da zama masu arziki ba tare da nama ba.
Abin da Kayi Bukatar
- 1 kananan rawaya albasa, diced
- 1 tsp karin budurwa man zaitun
- 1 lb dried kore raba Peas
- 1 manyan karas, peeled da diced
- 1 matsakaici farin dankalin turawa, peeled da diced
- 1 kofin naman alade, sliced cikin cizo-size guda (da kuma dukan ham, kashi, idan akwai)
- 5 dried bay ganye
- 5 zuwa 7 kofuna waɗanda ruwa
Yadda za a yi shi
- A cikin babban tukunya, ƙona man zaitun a kan matsakaici-zafi. Ƙara albasa da aka yanka da kuma dafa har sai da sauƙi da kuma translucent, kimanin minti 3.
- Ƙara busassun busassun peas, gishiri mai diced, dankali, da naman alade, da kuma kofuna biyar na ruwa zuwa tukunyar ajiya. Ƙira don hada.
- Ku kawo miya a tafasa, sannan ku rage zuwa simmer. Simmer, stirring akai-akai, domin 35-45 minti har zuwa raba Peas taushi da miya thickens zuwa so daidaito. Ƙara ƙarin ruwa, idan an so, don taimakawa da miya kai zuwa matakan da ake bukata. Cire bay ganye da naman alade daga miya.
- Cikakken miya a cikin tasoshin kuma kuyi aiki tare da gurasa marar yisti marar yisti ko a gefe zuwa ga abincin da kuke so. Yi ado tare da gibirin Green yogurt, kirim mai tsami, gluten free croutons, ko sabon yankakken faski .
Tunatarwa: Koyaushe tabbatar da cewa aikin ku, kayan aiki, pans da kayan aiki basu da kyauta. Koyaushe karanta alamar samfurin don tabbatar da samfur ɗin ba shi da kyauta. Masu sarrafawa zasu iya canja samfurin samfurin ba tare da sanarwa ba. Lokacin da shakka, kada ku sayi ko amfani da samfurin kafin tuntuɓi mai sana'a don tabbatarwa cewa samfurin ba kyauta ba ne.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 107 |
| Total Fat | 1 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 2 MG |
| Sodium | 63 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 5 g |
| Protein | 5 g |