Ƙarfafawa ta hanyar girke-girke na Indiyawancin gargajiya, wannan shinkafa da shinkafa masu sauri da sauri sun kasance mai cin ganyayyaki da cin abinci mai cin abinci daidai daga cikin tukunyar kwarin ku ko mai girka mai jinkirin. An yi tare da kome ba fiye da shinkafa, lentils, da wasu kayan yaji ba, yana daukan kawai 'yan mintoci kaɗan don kaddamar da kome a cikin mai jinkirin mai sukar, kuma ba zai iya zama mafi sauƙi ba.
Ana samun sitaci (shinkafa) don cika shi, gina jiki tare da yalwar fiber, wanda ke nufin duk abin da kake buƙatar ka yi shi ne a cikin duk abin da kake da shi a hannunka, ko kuma yayyafa wasu gishiri na daskararre ko tayar da salatin mai sauƙi kamar wani gefen tasa kuma ka sami kankaccen abinci guda daya a cikin kullunka.
Wannan abincin mai gina jiki mai girma ne da fiye da 14 grams na gina jiki ta hanyar hidima, kuma, a matsayin tamanin ba tare da yalwaccen abinci ba, ba shi da cikakken kyautar cholesterol kuma mai ragu sosai. Ba tare da wani man fetur ba, fatarin kawai ya fito ne daga abin da yake a cikin 'ya'yan lebur.
Wannan girke-girke ne mai cin ganyayyaki da vegan, amma idan kuna buƙatar ku zama marasa kyauta, dole ku yi watsi da abubuwan da ke tattare da kayan lambu a cikin kayan lambu da kuma bouillon cubes, wanda zai iya dauke da ɓoye mai ɓoye.
Abin da Kayi Bukatar
- 1 kofin shinkafa
- 1 tbsp curry foda
- 3 1/2 kofuna
- kayan lambu
- 1/2 kofin tafasa
- 2 ganyayyaki bouillon cubes
- 1/2 tsp tafarnuwa foda
- 1/4 tsalle barkono
- 1 albasa, diced
Yadda za a yi shi
- Hada dukkanin sinadirai a cikin tukunyar katako kuma ya ba su da sauri. Rufe kuma dafa a ƙasa don 4 zuwa 5 hours.
- Ku ɗanɗani, da kuma daidaita seasonings dandana. Ina so in ƙara bit of gishiri kawai game da komai, amma zaɓi na kanka na iya zama daban.
Yana yin amfani da 4.
Bayanan girke-girke: Idan kana da 'yan mintoci kadan yayin da kake cin abinci, ka ci gaba da sa albasa a man zaitun don' yan mintoci kaɗan don fitar da abincin su kadan, kafin ka kara zuwa crockpot tare da sauran sinadaran.
Bayanan abinci mai gina jiki, ta hanyar bauta (daga Calorie Count):
Calories: 309, Calories daga Fat: 20
Total Fat: 2.2g, Fat Fat: 0.6g
Cholesterol: 0mg, Sodium: 979mg, Jimlar Carbohydrates: 6.4g, Gurasar Dietary: 9.0g
Protein: 14.6g
Vitamin A 1% RDA, Vitamin C 6%, Calcium 5%, Iron 27%
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 302 |
| Total Fat | 1 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 1,262 MG |
| Carbohydrates | 59 g |
| Fiber na abinci | 5 g |
| Protein | 13 g |