Wannan tafarnuwa da ganye sauté bell barkono girke-girke za a iya amfani dashi don ƙirƙirar appetizer, wani ɓangare na wani ma'auni na antipasto, ko wani gefen launi mai launi. Da kararrawa barkono barkani dafa da sauri kuma suna a mafi kyaun su tare da tafarnuwa da ganye. Wannan girke-girke barkattun kayan lambu shine hanya mai kyau don jin dadin kayan lambu na kayan lambu.
High a bitamin C da fiber, barkono barkono zo a cikin wani iri-iri iri-iri baicin tsohon jiran aiki green. Duk da yake babu bambanci sosai a dandano, rawaya mai launin rawaya ko karar kararrawa zai iya ƙara ƙanshi launin launi zuwa girke-girke, abin da yake da kyau a cikin wannan tasa.
Don kowane girke-girke, zabi barkono mai kararrawa da suke da tsayayyen fata. Ka guji sayen barkono mai kararrawa wanda ke da ƙuƙwalwa ko raunuka masu taushi, ko kuma suna da wrinkles, domin ba za su dandana da kyau ba.
Hanyar da ta fi dacewa don farawa da barkono shine yanke su a rabi kuma ya janye halves. Yi fitar da zubar da tsaba, da kuma suturar ciki (launin fata). Hakanan zaka iya "mahimman" mabanban ku idan kuna shirin shirya su, amma don dalilan wannan girke-girke, yana da sauƙi don tsayar da su kuma ya yanyanke su fiye da yin watsi da innards daga saman.
Ko da yaushe kuna wanke barkono da kyau kafin a yanka a cikin tube ko ƙusa. Ka guje wa barkono dafa; sai dai idan girbinka ya yi kira don caring, dandano na barkono mai ƙanshi yana da banbanci (da kuma rashin ciwo) fiye da dandano mai dadi.
Abin da Kayi Bukatar
- 3 tablespoons
- man zaitun
- 2 manyan barkono mai launin karar murmushi (sunadarai kuma a yanka su cikin rabi-inch)
- 2 barkono mai launin rawaya mai launin rawaya (sare cikin rabi-inch)
- 2 cloves tafarnuwa (finely minced
- Salt dandana
- Black Pepper dandana
- 1 tablespoon
- jan giya vinegar
- 1 Basil Basun (yankakken)
- 1 tablespoon faski (yankakken)
- Garnish: toasted
- Gurasa a Italiya
Yadda za a yi shi
1. A cikin babban skillet, zafi man zaitun akan zafi mai zafi.
2. Add da barkono barkono, kuma sauti na tsawon minti 4 zuwa 5, ko har sai barkono fara farawa.
3. Sauke zafi zuwa ƙasa, kuma ƙara tafarnuwa, gishiri, da barkono. Saute don karin minti 2.
4. Kashe zafi kuma ƙara vinegar da ganye. Toss to hada.
5. Canja wuri zuwa wani kwano kuma ya ba da damar sanyi zuwa dakin zafin jiki.
6. Yi sakewa, daidaita kayan yaji da kuma yin hidima tare da gurasar gurasa idan ana so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 83 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 0 MG |
| Sodium | 43 MG |
| Carbohydrates | 8 g |
| Fiber na abinci | 1 g |
| Protein | 2 g |