Makullin abincin mai dadi, mai banƙarar sausacciyar kayan lambu shi ne ya rabu da shi, ba mai da shi ba, wanda shine abin da na gani da yawa mutane suna yin lokacin da suke tunanin suna sauteing shi. Dafa shi da sauri a kan zafi mai tsanani, yana motsawa sosai don haka ruwan da yake dafa ya kashe fiye da žasa nan da nan, don haka kwanon rufi ya bushe kuma ganyayyaki suna dafa a cikin zafi mai zafi, ba zafi mai zafi ba. Yawancin bunches na alayyafo sun lalace ta yanayin zafi wanda ke haifar da ganyayyun ganye a cikin ruwa (wanda zai iya zama dadi, amma ba zai haifar da ƙanshi mai laushi ba). Dubi yadda mai saukin sauƙaƙe shi ne don safar alayyafo a kasa.
Wannan girke-girke yana da yawa a matsayin hanyar girke-girke, don haka ƙara yawan kuma ƙara kayan yaji kamar yadda kuke so, kawai ku tabbata cewa kuna amfani da kwanon rufi da yawa don riƙe da alayyafo a cikin wani wuri mai zurfi. Yi aiki a batches, idan ya cancanta.
Abin da Kayi Bukatar
- 2 fam alayyafo
- 2 Man shanu na tablespoons a yanka a kananan guda ko
- man zaitun (ko hade)
- Gishiri a bakin teku don dandana
- Fresh
- ruwan 'ya'yan lemun tsami (zaɓi)
Yadda za a yi shi
- Yi kyau tsabtace alayyafo kuma karba shi, watsar da lalacewar lalacewa da kuma lokacin farin ciki.
- Ƙasa babban kwanon frying, tasa, ko tukunya (maɓallin a nan shine yanki mai faɗi) akan zafi mai zafi. Da zarar zafi, ƙara man shanu da / ko mai. Ya kamata ya narke da / ko zafi nan da nan. Da sauri shigar da alayyafo kuma dafa, stirring, har sai alayyafo ne wilted. Babban zafi da motsawa zai taimakawa duk wani ruwa wanda alamar alamar ta watsar da sauri, wanda shine abin da kake so ka guji rigakafi ko slimy spinach lokacin da aka faɗi duk abin da aka aikata. Idan kana so ka dafa karin alayya, ƙara shi a cikin batches, don haka kamar yadda ganye zasu, ruwan da suke bawa ya tashi a nan gaba.
- Canja wurin alayyafo zuwa kayan abinci ko faranti, kuma yayyafa da gishiri don dandana. Ku bauta wa zafi ko dumi. Squirt na lemun tsami ba mummunan batu ba ne, idan kuna da farin ciki don samun sabo ne a kusa.
Bambanci:
- Garlicky -Ya saka albarkatun tafarnuwa, ƙasa, zuwa ga kwanon rufi kuma dafa don kimanin 30 seconds kafin a hada da alayyafo
- Oniony -Yana sama da shallot ko kore albasa; sanya a cikin kwanon rufi kuma dafa don kimanin minti 1 kafin ƙara da alayyafo
- Bright -Drizzle tare da teaspoon ko biyu na balsamic vinegar kafin bauta
- Nutty -Girish tare da tablespoon na goro man fetur ko kuma dafa soname man kafin bauta
- Ganye -Yafa tare da cakulan ko dai na dill minced kafin bauta wa
- Cheesy -Ya saka wasu tablespoons na crumbled feta ko cuku mai launin ruwan sama bisa saman kafin kawo zuwa tebur
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 103 |
| Total Fat | 6 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 15 MG |
| Sodium | 244 MG |
| Carbohydrates | 8 g |
| Fiber na abinci | 5 g |
| Protein | 7 g |