Sweet Dankali, Masara da Kale Chowder Recipe

Wannan gurasar chunky mai cin ganyayyaki da cike da karas, dankali mai dadi , tumatir , masara, da kale na da damuwa don zama babban abinci. Kasuwanci suna ƙara karin kayan gina jiki da ƙarfin hawan. Duk da haka, ana iya tsallake su ga wadanda suke tare da kwayar cututtuka. Jerin sifofin na iya zama abin ƙyama, amma wannan yana da sauƙi don yinwa kuma bai dauki dogon lokaci ba. Ba dole ba ne ku zama mai cin ganyayyaki don jin dadin wannan.

Abin da Kayi Bukatar

• 1 Cakuda casa canola
• 2 matsakaici karas, peeled da yankakken
• 1 matsakaici ja albasa, yankakken
• 1 haƙarƙari seleri, yankakken
• 1 jan barkono barkono, yankakken
• 1 manyan zaki da dankalin turawa, peeled da yankakken
• 1 sprig sabo ne thyme, minced
• 3/4 teaspoon ƙasa turmeric
• 1 tumatir matsakaici, yankakken
• 5 kofuna waɗanda kayan lambu broth ko ruwa
• 1 kofin kernels masarar sabo ko daskararre
• 3 kofuna waɗanda aka yi da yankakken Kale
• Fasa mai launin gishiri da ƙasa, don dandana
• Cayenne barkono, dandana
• 1 Tablespoon cornstarch
• 1 Cakuda ruwan tebur
• 1/2 kofin yankakken sabo ne faski
• 1/2 kofin cashew, zaɓi

Yadda za a yi shi

1. Heat mai a cikin babban tukunyar da ba ta da tasiri a kan matsakaici-zafi. Karan hatsi, jan albasa , seleri, barkono mai kararrawa, da dankali mai dadi 3 minti. Ƙara thyme da turmeric . Hade da kyau tare da kayan lambu. Add tumatir da broth; Saurara minti 20.
2. Ƙara masara, Kale, gishiri, da barkono. Simmer 5 da minti. Season tare da barkono cayenne.
3. Matattun hanyoyi guda biyu: Hada masararci tare da ruwa guda 1 na ruwa. Tare da miya simmering, saro a cikin masara da masara. Ci gaba da motsawa kuma simmer 3 minutes zuwa thicken. Cire daga zafi da motsawa cikin faski.

1. Idan ana yin amfani da layi, sanya kwayoyi a cikin wani abun da ke ciki ko abincin abinci wanda aka saka da karfe. Add corncarch cakuda da 3/4 kofin dumi miyan broth; hadawa ko tsari don hada. Koma cakuda don sauya miya, ci gaba da simmer, stirring sau da yawa, minti 3.

Ta hanyar bauta: (tare da ƙwayoyin cashew) 162 adadin kuzari, kashi 35 cikin dari adadin calories daga mai, furotin 4 grams, carbohydrates 25 grams, 4 grams total fiber, 6 grams duka mai, .91 gram mai yawan mai ba cholesterol, 35 milligrams sodium.

Ta hanyar bautar (ba tare da raguwa ba) 114 calories, kashi 18 cikin 100 calories daga mai, gina jiki 3 grams, carbohydrates 23 grams, 4 grams duka fiber, 2 grams duka mai, .22 gram mai yawan mai, babu cholesterol, miliyoyin 34 sodium.

Bayanin girke-girke: by Steve Petusevsky (Clarkson Potter)
Rubuta tare da izini.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	187
Total Fat	5 g
Fat Fat	1 g
Fat maras nauyi	3 g
Cholesterol	0 MG
Sodium	519 MG
Carbohydrates	32 g
Fiber na abinci	4 g
Protein	5 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)