Ana buƙatar kayan cin abinci mai laushi ga wadanda basu da kiwo ko girke-girke-kiwo? Gwada wannan abincin da ake amfani da shi na kayan lambu da kuma kayan lambu na margarine wadda ke da kyau a maye gurbin kowane abu da kake buƙatar roux ko mai ɗauka. A matsayin kariyar da aka haɓaka, ɓaraye mai laushi ya fi kasa cikin mai da madarar gargajiya da man shanu, kuma yana da kyautar cholesterol! Wani roux, wani lokacin ana kira farin abincin, yana da amfani da yawa a dafa abinci, irin su ɗauka da sutura, koyan nama ko stew ko kuma asalin tushen abincin kirki.
A al'ada, ana yin roux daga gari, man shanu, da madara, amma babu wata dalili ba za ka iya amfani da madarar madarar kiwo ba don rage kitsen mai da zazzabi na cholesterol wanda ya dace da cikakken abinda kake buƙatar amfani wani gargajiya na gargajiya don: daga thickening wani miya ko miya ko a matsayin farawa ga duk wasu sauran sauces da kuma yi jita-jita irin su farin pizza miya , wani vegan farin lasagna sauce, har ma da vegan macaroni da cuku.
Ka lura cewa yayin da girke-girke yayi kira ga madara mai soy, wani irin nau'in madara mai madara ba zai yi aiki ba, amma ya ci gaba da taka tsantsan. Rara madara yana da ɗanɗanin zafin jiki kuma yana da mahimmanci fiye da soya madara, saboda haka yana da kasa da manufa. Almondi na almond ko almond da kuma naman miji madara zai zama daya don gwadawa, amma madara na kwakwait na yau da kullum zai iya ƙara bitar abincin da ba'a so ba. Idan a cikin shakka, tsaya tare da asalin shawarar unsweetened da unflavored soya madara a cikin wannan girke-girke.
Abin da Kayi Bukatar
- 1 kofin soya madara (unsweetened da unflavored ne mafi kyau)
- 2 tablespoons vegan margarine
- 2 tablespoons gari
Yadda za a yi shi
Na farko, zazzaɓi madara mai yisti (ko sauran madara mai madara a madadin) a cikin wani saucepan mai matsakaici ko babban skillet akan zafi kadan.
Da zarar madara mai yalwa yana da zafi, ƙara karamin margarine da kuma gari, suna raguwa da sauri kuma a ci gaba da sanyawa da kuma kaucewa yin lumps. Yi amfani da cokali ko whisk don wannan don mafi kyau da kuma mai tsabta.
Bada damar sauƙaƙe, motsawa akai-akai, har sai miya ya karu.
Bayanan girke-girke: Idan roux ba ƙarfafawa ba, to kana iya buƙatar kunna zafi a bit.
Idan yana samun kwanciyar hankali, ƙara a cikin wani madara mai naman soya, da kuma motsa shi duka don haɗuwa da kyau. Ka tuna cewa kamar dai madara da madarar man shanu, saurin zai ci gaba da ɗauka dan kadan yayin da yake sanyaya, saboda haka kana so ka shirya akan wannan, dangane da abin da kake buƙata don.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 623 |
| Total Fat | 28 g |
| Fat Fat | 6 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 0 MG |
| Sodium | 1,681 MG |
| Carbohydrates | 80 g |
| Fiber na abinci | 9 g |
| Protein | 13 g |