Neman mai cin ganyayyaki bulgur alkama girke-girke? Gwada wannan. Yana da mai cin ganyayyaki (tare da wani zaɓi mai launi) bullaur alkama da aka yi tare da namomin kaza, albasarta kore, jan barkono barkono da sabanin faski a cikin giya mai ruwan inabi da kayan shafa mai tsami tare da bitil, gishiri da barkono, kuma, ba shakka, yalwace lafiya dukan hatsi alkama bulgur.
Idan kuna son dukkanin hatsi , quinoa salads ko shinkafa salads ko shinkafa pilafs, gwada wani abu kadan daban-daban tare da wannan super-lafiya version of wani bulgur alkama pilaf. Yana da kullun idan kun yi amfani da marganine na vegan maimakon man shanu.
Lura cewa wannan girke-girke yana yin saiti 8, don haka kuyi shirin samun wasu raguwa don ajiyewa a cikin akwati Tupperware kuma kuyi aikin aiki na gaba. Ko, ka ɗauki kadan daga cikin karin kuma kunsa shi a cikin wani tortilla, ƙara cakuda, da kuma sanya kanka kankare gurasar sandwich domin abincin rana. Wannan girke-girke shine ladabi na Hukumar Wheat Foods.
Abin da Kayi Bukatar
- 1 1/2 kofuna waɗanda ba tare da guraben alkama bulgur ba
- 3 kofuna waɗanda ruwa ko kayan lambu broth
- 3 tbsp man shanu (ko amfani da marganine vegan don kiyaye shi vegan)
- 1/2 laban namomin kaza, sliced
- 1 bunch kore albasa, yankakken
- 1 matsakaici ja kararrawa barkono, yankakken
- 2 tbsp ruwan 'ya'yan itace lemun tsami
- 3 tbsp bushe farin giya
- 1/4 kofin yankakken sabo ne faski (ko 1/8 kofin dried)
- 1 tbsp Basil Basil
- 1 tsp gishiri
- 1/2 tsp barkono
Yadda za a yi shi
A cikin kwanon rufi, hada da alkama bulgur da ruwa ko kayan lambu. Rufe kwanon rufi kuma yale ya sauƙaƙe a kan matsakaici-zafi kadan na kimanin minti biyar.
Cire kwanon rufi daga zafin rana kuma bari ya tsaya, an rufe, don kimanin karin 5. Bayan minti biyar, a zubar da ruwa mai yawa ko kayan lambu daga cikin kwanon rufi.
Na gaba, narke man shanu ko margarine a cikin babban skillet akan matsanancin zafi. Sautee da namomin kaza, da albasarta da barkono har sai da albasarta sun kasance masu haske.
Cire daga zafin rana.
Dama a cikin ruwan 'ya'yan lemun tsami, ruwan inabi mai dadi, faski mai tushe, Basil, gishiri da barkono kuma a hankali don haɗuwa da kyau.
Hada kwakwalwar kayan lambu tare da shirye-shiryen da aka yi da alkama bulgur da kuma aiki nan da nan.
Yana yin amfani da 8 na bullaur alkama.
Bayanan abinci na gina jiki: Kowace hidima yana bada kusan adadin 145; 4 g furotin; 23 g carbohydrates; 6 g fiber; 5 g mai (3 g cikakken); 12 ML cholesterol; 20 mcg folate; 1 MG ƙarfe; 342 MG sodium.
Kamar bulgur alkama? Ga wasu 'yan karin cin ganyayyaki da kuma vegan bulgur alkama girke-girke:
- Cranberry lemun tsami bulgur alkama ko quinoa salad
- Gourmet bulgur tabbouleh tare da edamame da feta
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 159 |
| Total Fat | 5 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 11 MG |
| Sodium | 631 MG |
| Carbohydrates | 25 g |
| Fiber na abinci | 5 g |
| Protein | 6 g |