Akwai kawai kawai ba isa sauki mako mako abincin dare sautés. Ka fita daga wannan skillet, ka kuma shafe wani man fetur, wasu albasa, sannan ka fara jefa abubuwa a ciki. An gina wannan tasa a cikin wannan hanyar - Ina da labaran hamadar da nake buƙatar dafa a wannan rana, kuma ina da albasa ( wanda ya kamata mu rika koyaushe!), wasu Fennel, da wasu alayyafo.
Har ila yau, ina da barkono na Hatch, waxanda suke da nau'i na barkono mai zafi wanda yawancin masarauta da masu cin abinci na gida suke. Suna girma a cikin Hatch Valley a New Mexico. An kwatanta dandano a matsayin dan kadan tare da alamu na zaki, haɓaka, da ƙuƙwalwa. Matasa suna kore, lokacin da suka girma suka juya ja. Akwai nau'o'in Hatch da yawa, kuma spiciness ya dogara da nau'in. Ka tuna cewa tare da duk masu zafi mai zafi zafi yana zaune a cikin tsaba da haƙarƙarin, don haka cire su idan kuna neman kiyaye yanayin zafi a rajistan.
Abin da Kayi Bukatar
- 1 tablespoon man zaitun
- 1 albasa albasa, diced
- ½ kofin yankakken yankakken
- 1 m Hatch barkono ko wasu zafi barkono, seeded da minced
- 3 kofuna waɗanda sliced bok choy
- 6 kofuna waɗanda game da yankakken sabo ne alayyafo
- 1 launi matsakaici tsire-tsire, peeled da kuma sake tashi
- Kisher gishiri da barkattun barkono barkono don dandana
- 2 kofuna
- Hot dafa shinkafa don hidima
Yadda za a yi shi
- A cikin babban skillet zafi man zaitun a kan matsakaici high zafi. Ƙara albasa da Fennel da sauté don mintuna 5 har sai kullun-m. Ƙara kayan zafi mai zafi da bok choy, kuma sauté don karin minti 4.
- Add da alayyafo da sauté na tsawon minti 3 ko 4 har zuwa alayyafo wilts. Sa'an nan kuma ƙara shrimp kuma ci gaba da sauté har sai an dafa shi da ruwan hoda, kimanin minti 4.
- Ka sanya shinkafa mai zafi a kan kayan abinci, sa'annan ka juyo da ruwan daɗin naman alade da shinkafa a kan shinkafa. Ku bauta wa zafi.
Game da Girmin Kayan Kwafi:
Bisa ga cigaba da Mujallar Mujallolin , yawancin suna kamar "jumbo" ko "karin babba" ba a daidaita su ba, saboda haka ba su nufin dukkanin komai idan yazo da girman tsalle. Maimakon haka, duba zuwa lambar "ƙidaya" a kan lakabin. Ana sayar da kayan lambu da lambar da ake buƙata don yin laka ɗaya, don haka ƙananan ƙidaya, ƙananan ƙwaƙwalwar. Idan ka ga "21-25 ƙidaya" a kan lakabin, wannan ƙira ce mai kyau, kuma ya fi girma fiye da "31-35 ƙidaya." Don tabbatar kana samun girman da kake so, ba da ƙidayar (ko lambar ) ta laban. Zabi lissafin da aka ba da shawarar ga tanda kake yinwa kuma ka tuna basu dauki lokaci don dafa don haka kada ka sake su ba.
Har ila yau, mafi yawan '' sabo '' '' '' '' '' '' '' sayar da 'yan kasuwa a Amurka sun aike daskararre sannan kuma sunyi amfani da su don sayar da kifi. Wannan yana nufin cewa kullun da kake samuwa a cikin takalmin injin daskarewa daidai daidai ne da abin da aka gabatar a matsayin "sabo" -an dai ba a zaune a kan gado na kankara ba rana duka. Sai dai idan ka san tabbas kifin kifin kifi na gaske ne, hakika sabo ne daga cikin teku, nau'ukan da aka daskare sune a cikin gaskiya tabbas sun fi sauƙi. Kuma zaka iya daukar shi a gida ka kuma ajiye shi daskarewa har sai kun kasance shirye don amfani da shi don haka kuna tabbata yana da "sabo" ne sosai.
Don rage narkewar ɗan rani, saka shi a cikin firiji, an rufe, kimanin yini daya don karewa ko sanya a cikin colander karkashin ruwa mai sanyi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 567 |
| Total Fat | 6 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 227 MG |
| Sodium | 836 MG |
| Carbohydrates | 89 g |
| Fiber na abinci | 8 g |
| Protein | 40 g |