Wannan miya maiya shine ƙwaƙwalwar da za a yi tare tare da nau'o'in gwangwani iri iri, wasu tsiran alade, da kuma kayan da suka dace. Abincin mai kyau ne don dusar rana, kuma yana da kyau.
Ba dole ba ku bi da girke-girke; Yi amfani da nau'i iri daban-daban ko canza kayan lambu da kayan yaji. Black wake ko tsoma wake shine zabi mai kyau ga miya. Chickpeas su ne kyakkyawan zabi don ƙarin rubutun. Ƙara karami ko kuma na sabo ko yankakken kale, Kale, alamu, ko kuma Swiss chard don wasu karin launi da kayan abinci. Ko kuma ƙara 1/2 kofin zuwa 1 kopin diced dankali ko rutabaga tare da karas. Idan kana son cikewar tumatir a cikin soups, ƙara karamin karamin tumatir na tumatir ko iyalan diradu 14.5-maida na tumatir diced.
Idan ka fi son miya mai cin ganyayyaki, maye gurbin broth broth da kayan lambu na kayan lambu kuma ka watsar da tsiran alade. Ko kuma ƙara kayan yaji mai cin ganyaye zuwa miya.
Ku bauta wa wannan ganyayen wake mai dadi tare da masarar da aka yi da gauraya mai zafi domin abinci mai kyau.
Abin da Kayi Bukatar
- 1 matsakaici albasa
- 2 karas (ƙananan)
- 1 barkono mai karar fata (ko rawaya, orange, ko kore)
- 2 tablespoons man zaitun (ko part man shanu)
- 1/2 kofin seleri (diced)
- 2 cloves tafarnuwa (minced)
- Gishiri mai shafe guda 12 (misali, kielbasa, kaza, ko tsiran alade)
- 1/2 kofin baby hannu wake (daskararre)
- 1/2 teaspoon gishiri
- 1/8 teaspoon barkono barkono
- 1/2 teaspoon busassun ganye
- 4 kofuna waɗanda
- abincin kaza
- 1 (15-ounce) na iya zama kyakkyawan arewacin wake (drained and rinsed)
- 1 (15-ounce) iya
- nauyin giya na ruwa (tsawa da rinsed)
- 1 (15-ounce) zai iya ƙananan wake wake (tsage da rinsed)
- 1 tablespoon sabo ne faski (yankakken)
- Zabin:
- Sautunan da aka sare
Yadda za a yi shi
- Kwasfa da albasa da kuma sara shi a cikin kullun.
- Kwasfa da kuma yanki da karas.
- Yanka barkono barkono a cikin rabin lengthwise; cire tsaba da haƙarƙarin. Yanke cikin 1/4-inch dice.
- Gasa man zaitun a cikin kasusuwan ko Turaren Holland akan matsanancin zafi. Ƙara albasa da saute don kimanin minti 3.
- Ƙara karas, barkono barkono, seleri, tafarnuwa, da tsiran alade; dafa don karin minti 2. Idan naman alade mai tsayi ne, haƙa ƙire mai yawa.
- Ƙara hannayen wake, gishiri, barkono, Basil, da kaza mai kaza. Ku kawo wa tafasa a kan matsakaici-zafi; rage zafi zuwa ƙasa, rufe, kuma simmer na minti 30.
- Ƙara lambun da aka shayar da su; Sauƙaƙe a gano kusan kimanin minti 10.
- Dama a cikin yankakken faski da cokali a cikin bauta wa jita-jita. Idan ana buƙata, manyan servings tare da croutons kayan ado.
- Ku bauta tare da cornbread ko gurasa yisti ko gurasa .
Tips
Za a iya miyan miya a cikin tukunyar kwari. Idan kuna so ku fita zuwa wani lokaci don ku ji daɗin rana, ku ci gaba da haɗuwa da kayan daji, sausage, da sauran abubuwan da suka rage a cikin mai jinkirin mai saiti. Saka shi a kan ƙananan kuma bari ya simmer tsawon kimanin 4 zuwa 6 hours, ko har sai kayan lambu suna da taushi. Za ku dawo gida zuwa gaji mai zafi mai zafi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 759 |
| Total Fat | 14 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 22 MG |
| Sodium | 552 MG |
| Carbohydrates | 117 g |
| Fiber na abinci | 33 g |
| Protein | 45 g |