Wannan abincin masara ne mai sauƙi, cike da dandano na masara, kuma mai dadi ko kuna yanke shawara ku ci shi zafi ko sanyi (ko da yake tun lokacin tsawo na kakar noma ne na tsawon lokacin rani, Ina da zabi na yin hidima ta sau da yawa fiye da ba).
Ta hanyar ƙin masara a kan gwanin, za ku guje wa yin watsi da wannan gurasar masara don cire ƙwayar huska ko fibrous kernels. A bit of albasa ƙara da zaƙi; da dankalin turawa ƙara jiki. Ku bauta wa wannan miyan zafi ko, mafi kyau duk da haka, chilled. Idan kana jin dadi, kayan ado tare da gurasa mai naman gishiri, yankakken cilantro, ko avocado diced ko tumatir.
Nemi karin kayan girke mai dadi ko kokarin daya daga cikin wadannan girke-girke miya .
Abin da Kayi Bukatar
- 10 kunnuwa
- masara mai dadi
- 2 albasa da yawa
- 1 tablespoon kayan lambu mai (ko
- man zaitun ko man shanu)
- 1 teaspoon lafiya gishiri gishiri (da more don dandana)
- 1 matsakaici dankalin turawa
- 4 kofuna waɗanda ruwa (ko
- kaza mai kaza ko
- kayan lambu )
- Zabin da aka zaɓa: gwargwadon nama mai gishiri, yankakken cilantro, diced avocado, tumatir diced, cukuble cukuja cuku
Yadda za a yi shi
- Shuka masara, cire ƙananan husks da silk masu siliki. Wani lokaci don cire yawan siliki na masara da zai yiwu zai cece ku daga cire shi daga hakora daga baya!
- Yin amfani da babban rami mai laushi a cikin babban babban kwano, kashe kernels na masara daga cobs. Yi amfani da gefen ɓangare na wuka mai laushi don rage sauran ruwa da kuma raguwa a cikin tasa bayan da kuka gamshe kowanne cob. Tsaya wannan tsinkayen hatsi mai tsabta.
- Kwasfa da sara da albasarta. A cikin babban tukunya, zafi man ko man shanu akan zafi mai zafi. Ƙara albasa yankakken da 1/2 teaspoon na gishiri. Cook, motsawa lokaci-lokaci, har sai albasarta za ta, kimanin minti 3.
- A halin yanzu, kwasfa da yankakken dankalin turawa. Ƙara dankalin turawa da ruwa ko broth zuwa tukunya. Ku zo zuwa tafasa. Cook har sai albasa da dankali suna da taushi, kimanin minti 10. Ƙara sallar masara. Cook har sai duk abin da yake mai tsanani ta hanyar, kimanin minti 2.
- Puree tare da wanzami mai kwashewa ko a cikin batches a cikin wani mai cin gashin jini ko abincin abinci (yi wannan a cikin kananan batches don kauce wa walƙiya da ƙonewa kuma rufe saman tare da maida kayan ɗamarar mai tsabta don kama duk wani ɗigon zafi).
- Ƙara gishiri don dandana. (Yi haka a zafin jiki da kake shirya don hidimar miya, miya gishiri zai buƙaci gishiri fiye da zafin zafi saboda dandano mai sanyi.) Ka lura cewa kuna buƙatar ƙara yawan gishiri idan kun yi amfani da ruwa kamar ruwa mai tushe . Ci gaba da ƙara gishiri, game da teaspoon 1/4 a lokaci guda, da kuma dandanawa har sai ka lura da tsalle a cikin dandano mai hatsi.
- Yi ado da gishiri mai cakuda, avocado, tumatir, cilantro, ko cuku, idan kuna so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 339 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 890 MG |
| Carbohydrates | 75 g |
| Fiber na abinci | 8 g |
| Protein | 13 g |