Wannan sauki vegan da kiwo-free taliya primavera girke-girke za a iya shirya a matsayin lafiya main tasa. An halicce shi daga wani mai sauƙin kirki mai laushi da kuma yalwa da tafarnuwa da basil don dandano, wannan abincin ne mai cikakke ga mai sauƙin abincin ganyayyaki. Gwada gwadawa kuma duba idan ba kawai yanke shawara don ƙara shi zuwa al'ada ba-don sake yin jita-jita da kake yi akai-akai.
Fasta primavera na ɗaya daga cikin waɗannan girke-girke da za a iya yi a kowane nau'i na hanyoyi daban-daban; Babu wata hanya mara kyau. Tare da kuri'a na lafiyar lafiya - ciki har da broccoli, karas, namomin kaza , da kuma peas daskararre - wannan nau'i mai sauƙi mai sauƙi yana haɗuwa tare da kayan lambu da kuma taliya a cikin abincin maras kyau da mai cin gashin nama tare da kayan yisti don karin karin dandano. Tare da ƙananan man fetur da abincin da ba shi da kyau, wannan farfajiyar da aka yi da gashin mala'ikan yana da rauni sosai kuma yana da cikakkiyar cholesterol.
Abin da Kayi Bukatar
- 3 tbsp man zaitun
- 1 albasa, diced
- 3 cloves tafarnuwa, minced
- 1 tbsp Basil Basil
- 6 tbsp gari
- 3 kofuna
- soya madara
- 1/4 kofin
- yisti mai yalwaci
- 1 karamin babba babba, a yanka cikin florets
- 1 matsakaici karas, sliced
- 1/2 laban sliced sabo ne namomin kaza
- 1 kofin daskararre Peas, thawed
- Salt da barkono dandana
- 1 launi mala'ika gashi taliya
Yadda za a yi shi
- Gasa man zaitun a babban saucepan a kan matsakaici zafi. Ƙara albasa albasa, da tafarnuwa da basil kuma ya ba da izinin zafi har sai albasa ya zama mai sauyin mita 5 zuwa 7. Na gaba, motsawa a cikin gari don yin lokacin farin ciki manna.
- Yi saurin ƙara madara mai soya, yana motsawa kullum. Dama a cikin yisti mai yalwaci, to, ku dafa kan zafi kadan har sai cakuda ya kara.
- A cikin rukuni mai rarraba, ta amfani da kayan kayan lambu, tururi da broccoli florets da karas sliced har sai kawai m, sa'an nan kuma ƙara su zuwa farin abincin tare da namomin kaza da kuma thawed daskararre Peas. Ƙara gishiri da barkono don ku dandana, sannan ku dafa kan zafi mai zafi har sai da cikakken mai tsanani, ta hanyar motsawa sau da yawa.
- Kufa manya gashin gashi kamar yadda kunshin ya kunsa, sa'an nan kuma ku bauta wa gurasar fata ta farko a kan abincin da aka shirya.
> An sake buga wannan girke tare da izinin daga Cookbook Cook Cook.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 855 |
| Total Fat | 17 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 0 MG |
| Sodium | 696 MG |
| Carbohydrates | 148 g |
| Fiber na abinci | 16 g |
| Protein | 30 g |