Wannan abincin miya shi ne miyaran tumatir chunky tare da basil sabo da kayan lambu. Zucchini, namomin kaza, da kuma sabo ne ganye sa wannan dadi kayan lambu tumatir miya. Yana da cikakken miya don cin abinci marar nama ko mai ba da nama.
Yi amfani da miya don cin abinci mai spaghetti ko lasagna, ko amfani da ita don yin kaji ko eggplant Parmesan. Har ila yau, ya sa wani tsami mai ban sha'awa ga sandunan mozzarella ko gurasa! Duba kwarewa da bambancin da ke ƙasa domin karin ra'ayoyi.
Yi amfani da sabo ko gwangwani tumatir a cikin girke-girke.
Abin da Kayi Bukatar
- 3/4 kofin yankakken albasa
- 2 cloves tafarnuwa, crushed da minced
- 3 gilashin man zaitun
- 6 kofuna waɗanda yankakken tumatir, gwangwani ko game da 6 sabo ne, tumatir masu tsalle
- 3/4 kofin busassun giya giya
- 1/4 kofin gwangwani shredded
- 1/4 kofin yankakken sabo ne faski
- 1/3 kofin yankakken Basil mai tushe
- 1 teaspoon granulated sugar
- 1 teaspoon gishiri
- 1 kofin sliced zucchini
- 1 kofin sliced sabo ne namomin kaza
Yadda za a yi shi
- Hanyen man zaitun a cikin Harshen Holland a matsanancin zafi; ƙara albasa, dafa har sai m. Tsoma a tafarnuwa, tumatir, ruwan inabi, karas, faski, Basil, sukari, da gishiri.
- Ku kawo miya zuwa tafasa. Rage zafi da sauƙaƙe, an gano, don sa'a daya, yana motsawa akai-akai.
- Add sliced zucchini da namomin kaza; dafa har sai miya ya yi haske, kimanin minti 20 ya fi tsayi. Ku bauta wa tare da zafi dafa shi.
Tips da Bambanci
- Don karamin miya, ƙara wasu tumatir manna. Yi la'akari da sayen tumatir manna a cikin bututu idan kuna yin amfani da ƙananan kuɗi kaɗan a cikin soups, sws, ko sauces. Ana amfani da manna sau biyu kuma ana iya adana shambura a cikin firiji don kimanin 1 1/2 watanni bayan bude (bisa ga Amore).
- Ana iya amfani da shinge na rani a maimakon zucchini. Yi amfani da madaidaiciya rawaya ko ƙwanƙwasa, ko shinge.
- Koma sauya tare da kimanin 1/2 teaspoon ko fiye na launi ja barkono.
- Kafin an yi miya, ƙara 1/4 zuwa 1/2 kopin grated sabo ne Parmesan cuku.
- Ƙara dintsi na yankakken ganye zuwa miya. Kayan da aka yankakke, Kale, Chard na Swiss, ko gwanin gwaira suna da zabi mai kyau.
- Idan ka fi son naman nama, kaji wasu pancetta ko naman alade tare da albasa. Ko kuma ƙara kimanin kilo 1 na naman alade mai launin ruwan kasa ko yalwar Italiyanci zuwa miya.
- Yi sau biyu ko sau uku na miya kuma daskare karin a cikin girman nauyin.
- Yarda da dandano tare da tablespoon biyu na man shanu; sa shi a cikin miya kafin an gama.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 280 |
| Total Fat | 11 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 0 MG |
| Sodium | 123 MG |
| Carbohydrates | 35 g |
| Fiber na abinci | 8 g |
| Protein | 8 g |