Wadannan furancin kwallo da furanni na fata da gilashi suna samar da abinci mai ban mamaki tare da ganyayyaki da nama da salatin. Black sa ido peas da ganye ne na hade hade, da kuma ƙari da naman alade, tumatir manna, tafarnuwa, da kuma barkono flakes dandano tasa daidai. Yi amfani da launin collard sabo ne ko hade da gwanin collard da kuma ganye na turnip .
Mun yi amfani da kwakwalwan fata baƙar fata a cikin tasa (hoton) da kuma dafa su a rana kafin (duba sharuɗɗa da bambancin). Don cike da sauri, yi amfani da gwangwani biyu na peas baƙar fata, tsabtace da kuma rinsed.
Abin da Kayi Bukatar
- 2 fam
- gwaiwar collard ko hade da gwanin collard da kuma ganye mai sausa
- 8 naman alade naman alade (diced)
- 1 albasa mai yawa
- 3 cloves tafarnuwa (yankakken)
- 4 kofuna waɗanda
- abincin kaza (low sodium ko unsalted)
- 3 teaspoons tumatir manna
- 2 tablespoons cider vinegar
- 2 manyan bay ganye (dried)
- 1/2 teaspoon ja barkono flakes (crushed)
- 2 zuwa 3 kofuna waɗanda baƙaƙen fata (dafa shi da kuma tsabtace, ga kwarewa da bambancin)
- Zaɓin: gishiri mai kosher da barkono baƙar fata (sabo da ƙasa, dandana)
Yadda za a yi shi
- Cika hanzari tare da ruwan sanyi. A wanke gurasar gwanin a cikin canje-canje 3 zuwa 4, ko kuma har sai babu wani abu mai zurfi akan kasa. Yanke katako mai tushe daga cikin ganye da kuma yankakke ganye ko yanke su crosswise cikin tube. Ko da kunshin ya ce "tsabtace," a wanke ganye sosai.
- A cikin babban skillet, dafa naman alade har sai an dafa amma ba komai ba; cire naman alade zuwa tawul ɗin takarda don magudana.
- Ƙara yankakken albasa zuwa skillet da kuma dafa har sai da sauƙi. Ƙara ganye, hannu guda a lokaci guda, har sai duk an kara da shi kuma sun wilted daga zafi.
- Ƙara naman alade, da albasarta, da kuma ganye ga mai jinkirin mai gishiri tare da tafarnuwa, abincin kaza, tumatir manya, vinegar, bay bay, da launin launin ja. Dama a cikin wake-wake-wake da aka dafa.
- Rufe crockpot kuma dafa a kasa don 4 zuwa 6 hours ko sama don 2 zuwa 3 hours.
- Ku ɗanɗana ku gyara kayan da aka yi da gishiri da barkono baƙar fata, kamar yadda ake bukata.
- Ku bauta wa peas da ganye tare da gurasar da aka yi da ƙanshi tare da salad ko sliced tumatir.
Tips da Bambanci
- Sauya naman alade tare da misalin nau'i 1 na naman alade, diced ko sliced kayan shafa mai yisti, ko gurasa sabo.
- Gishiri mai Sauƙi Black Peyed Peas - Hada 1 lita na tsirrai da aka wanke da baƙaƙen fata a cikin mai jinkirin mai dafa abinci tare da manyan albasa da kuma sliced albasa, 2 zuwa 3 cloves na tafarnuwa, minced, da kofuna 6 na ruwa. Rufe tukunya kuma dafa a kan ƙasa don 6 zuwa 8 hours ko a sama don kimanin 3 hours. Drain da amfani a cikin girke-girke ko kuma daskare a cikin jakunkun kyauta kyauta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 369 |
| Total Fat | 17 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 41 MG |
| Sodium | 1,035 MG |
| Carbohydrates | 31 g |
| Fiber na abinci | 11 g |
| Protein | 27 g |