Wannan girke-girke na mai cin ganyayyaki, vegan , da gurasa maras yisti da aka yi tare da shinkafa da kayan noma suna da sauƙi don shiryawa da tattalin arziki ga iyalai a kan kasafin kuɗi. Mafi mahimmanci, yana daya daga cikin girke-girke masu yawan ganyayyaki da kuma albarkatun gishiri da ba su dandana kamar sawdust!
Anyi shi ne kawai daga wasu nau'o'in ƙananan kayan lambu, wannan hanya ce mai mahimmanci don shimfida dollar dinku, yin amfani da shinkafa , kuma ku ba danginku abubuwan da suke bukata. Ɗaya daga cikin karan da aka dafa da kayan naman alade yana tarawa 18 grams.
Duk da yake wannan kayan lambu mai kyau kowace rana na shekara (da kuma ragowar makarantar sakandaren ko aikin abinci), za ku iya kwantar da shi a cin abinci mai cin ganyayyaki , kuyi aiki tare da abincin da kuka fi son dankalin turawa, ku kuma ji dadin shi a wurin turkey, naman alade, ko ma bururkey don biki.
Yayin da kayan leken shinkafa da shinkafa ba su da abinci marasa amfani, idan kana shirya wannan ga wanda ke da hankali, tabbatar da duk samfurorin da kake amfani da su, musamman ketchup da barbecue sauces, basu da kyauta ko kuma an sarrafa su a sansanin marasa amfani .
Abin da Kayi Bukatar
- 1 1/2 kofuna waɗanda lentils (bayyana launin ruwan kasa lentils su ne mafi kyau)
- 3 1/2 kofuna waɗanda ruwa (ko broth kayan lambu)
- Albasa 2 (diced)
- 2 cloves tafarnuwa (minced)
- 3 gilashin man zaitun
- 2 kofuna waɗanda pre-dafa shinkafa
- 1/2 teaspoon gishiri
- 1/4 kofin ketchup (ko barbecue sauce)
- 1/2 teaspoon Sage
- 3/4 teaspoon Italiyanci kayan yaji
- 1/4 kofin ketchup
Yadda za a yi shi
- Heat oven zuwa 350 F. Rinse da lentils da kuma lambatu.
- Cika babban miya ko tukunyar tukunya tare da ruwa ko kayan lambu da kuma ƙara albasa. Ku kawo a tafasa, rage zafi, kuma ku simmer har sai an dafa shi, kimanin minti 30. Kada kayi amfani da lokaci na dafa don waɗannan lewatsun saboda kuna son su kasance da taushi sosai don haka za su sauke sauƙi.
- Drain sosai to, ku yi naman ƙanshi yayin da suke da zafi har sai sun kasance kadan fiye da rabi. Ajiye.
- A cikin skillet, sa da albasarta da tafarnuwa a man zaitun na tsawon minti 3 zuwa 5, ko kuma har sai da taushi.
- A cikin babban kwano, hada albasarta, tafarnuwa, da man zaitun tare da gurasa mai yalwa da kuma kara shinkafa, gishiri, ketchup ko barbecue sauce, sage, da kuma Italiyanci kayan yaji. Mix da kyau.
- A hankali a danna dukkanin cakuda a cikin gurasa. Jagora wani bit of karin ketchup a saman.
- Gasa gurasa mai lemun tsami na 1 hour, kuna yin amfani da ƙarin ketchup a kowane minti 15 ko haka. Bada izinin kwantar da dan kadan kafin slicing da bauta, saboda wannan zai taimaka maƙarar lebur.
Yi gaba
Domin yanayin da ake yi, ana iya yin wannan gurasar a gaban lokaci don dafa abinci a rana mai zuwa. Shirya gurasar nama a rana kafin ku ajiye shi a cikin kwanon burodi, ku rufe ta tare da filastik filastik, da kuma firiji. Tabbatar kada ku rufe ketchup ko barbecue sauce kafin kaya. Kashegari, bari a samo yawan zazzabi, saman tare da ƙarin miya, sannan kuma gasa shi ta amfani da kwatai a sama.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 419 |
| Total Fat | 6 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 0 MG |
| Sodium | 482 MG |
| Carbohydrates | 77 g |
| Fiber na abinci | 6 g |
| Protein | 15 g |