A kan yunƙurin shigar da hatsi gaba ɗaya a cikin abincin ku? Ne ma. A wannan lokacin, na binciko gero, wani hatsi mai hatsi wanda ba shi da amfani da ƙwayar hatsi daga Far East. Gero yana da ƙanshi mai kyau kuma yana dafa abinci da sauri, yana sa shi dadi, mai dacewa, dukan hatsi don tunani game da abinci a ko'ina cikin yini.
Kamar kowane hatsi, kafin kafa hatsi a wanke shi sosai a karkashin ruwa mai gudu sa'annan cire duk wani datti ko tarkace da za ka iya samu. Babbar jagora don dafa wannan shine ƙara ƙarar gero guda zuwa 2½ sassan ruwa, ko broth ko ruwa. Ku zo da gero da ruwa zuwa tafasa a cikin tukunya, juya saukar da zafi, murfin kuma simmer tsawon kimanin minti 25 don samun shinkafa-shinkafa kamar girasar rubutun. Don ba da wani ƙanshi mai hatsari ga hatsi, sanya hatsi a cikin raƙuman bushe a kan zafi mai zafi kafin ka hada shi tare da ruwa sa'annan ka motsa su akai-akai don yin ado da su. Lokacin da suka juya zinariya, bayan kimanin minti 2, ƙara su zuwa ruwan dafa abinci mai dafa.
Ko kuwa, za'a iya sauya shi don shinkafa ko sha'ir a cikin sutura da sutsi, kamar wannan sausage Turkiyya, Broccoli Rabe da Suri Soup. Sauran da ake yi a cikin tsiran alade na samar da dandano ga dukan miya, don haka ya zo tare sosai sauƙi. Zaka iya ƙara tsuntsaye ko biyu na launin dandalin launin ja don karin ƙusa. Kuma jin kyauta don gwaji tare da wasu hatsi a maimakon gero; kawai daidaita lokutan cin abinci bisa ga kunshin kunshin.
Abin da Kayi Bukatar
- ½ laban unusa tare da turkey tsiran alade, m ko na yaji
- 2 salun man zaitun, rabu
- 1½ kofuna waɗanda albasa
- 1 manyan rassan broccoli rabe, maimakon yankakken
- 8 kofuna waɗanda karancin kaji na sodium ba su da yawa
- Kisher gishiri da barkattun barkono barkono don dandana
- ½ kofin gero
Yadda za a yi shi
A cikin babban kasusuwan ko tanda Holland, zafi daya daga cikin man zaitun kan zafi. Add da tsiran alade da sauté na tsawon minti 6 zuwa 8, yada shi tare da spatula zuwa kananan chunks, har sai an yi masa launin ruwan kasa, to sai kuyi cikin colander kuma a ajiye shi.
A cikin wannan babban ɗigon ruwa ko ƙaramin Holland, zafi da sauran cakulan man zaitun a kan matsanancin zafi. Ƙara albasa da sauté don kimanin minti 4 har sai da zinariya. Ƙara broccoli rabe da kuma dafa, yana motsawa lokaci-lokaci, na kimanin minti 5 har sai gizon ya fara fara dan kadan kuma ya fara zama m. Ƙara broth kaza, gishiri da barkono, juya zafi zuwa sama kuma ya kawo zuwa simmer. Ƙara gero kuma ajiye cakuda a simmer, dafa da miyan da aka gano don kimanin minti 20 zuwa 25 har sai hatsi suna da kyau. Ƙara sausage mai dafaffen dafaffen, da kuma kara ƙarin kofi daya ko fiye da ruwa ko ƙarin broth, kamar yadda ake bukata, idan miyan ya yi tsayi sosai. Sauke minti 10 don haɗakar da dandano da dandano kuma daidaita yawan gishiri da barkono kamar yadda ake buƙata.
Ku bauta wa zafi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 292 |
| Total Fat | 14 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 50 MG |
| Sodium | 1,602 MG |
| Carbohydrates | 17 g |
| Fiber na abinci | 5 g |
| Protein | 26 g |