Binciken kayan cin nama na Indiya, wanda za a iya sanyawa a gida? Wannan ƙwaƙwalwar tofu ta ɓoye tare da kayan naman alade girke-girke da ke dauke da kayan cin ganyayyaki da na kayan lambu da na kayan lambu da na kayan lambu. Wannan tasa, wanda abincin da ke cikin Indiya ya shirya ya cike da ƙwayar kore mai kyau da sabbin tumatir, yana da sauri, sauƙi, cike da cike da dandano.
Abin da Kayi Bukatar
- 1 teaspoon man zaitun, mai mayola ko wani babban man fetur
- 1 albasa, diced
- 3 cloves tafarnuwa, minced
- 1 akwati na akwati ko karin m tofu, guga man da gushe
- 1 teaspoon curry foda
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin (na zaɓi)
- gishiri da barkono, dandana
- 2 tumatir, diced
- 1 bunch sabo ne alayyafo
Yadda za a yi shi
- Sautee da tafarnuwa da albasa a zaitun ko man mai canola a cikin babban skillet. Bada damar dafa don tsawon minti 3 zuwa 5, ko har sai albasa ya fara samun taushi.
- Ƙara ƙaramin tofu kuma ya ba da sauri.
- Ƙara curry foda, turmeric, cumin da gishiri da barkono zuwa skillet, yana motsawa don tabbatar da kayan kayan yaji da tofu da kyau.
- Cook don 2 zuwa 3 da minti, to, ku ƙara tumatir da aka ƙwace, kuma ku bar zafi, motsawa akai-akai don wani minti 3 ko haka, har sai tofu ya yi zafi kuma dan kadan a cikin waje. (Zaka iya buƙatar ƙara ƙara man fetur idan an buƙata a yayin aikin cin abinci.)
- Ƙara alayyafo, rufe kwanon rufi kuma dafa na tsawon minti 1 zuwa 2, har sai alamar alamar an wilted, yana motsawa sosai.
Kamar wannan girke-girke?
Ƙaunar wannan abincin naman ganyayyaki da kuma kayan lambu na tofu? Ga wasu abubuwa masu ban mamaki da za ku iya yi tare da tofu:
- Cincin ganyayyaki tofu saurara
- Recipes ta yin amfani da tofu
- Rubutun tsirrai na tofu
- Mene ne darajar tofu?
* Bayanan Cook:
- Ƙananan zafi mai sune waɗanda ke da babban hayaki, ma'ana ma'anar da man zai fara shan taba kuma ya rushe. Lokacin da man ya fara shan taba, zai iya rasa wasu muhimmancin abincin da zai iya shan taba. Bugu da ƙari, akwai wasu shaidu da cewa mai dafa abinci ga ƙananan hayaki zai iya saki sutura masu yalwa mai cutarwa. Masara, waken waken soya, kirki da cakuda sesame duk suna da hawan hayaki mai yawa, kuma haka ne zabi mai kyau don frying da frying a kan zafi mai zafi.
- Jin dasu don yin amfani da tsabar alami ko žasa, dangane da gashin ku ga kayan lambu.
- Ƙarin kayan lambu, irin su broccoli ko namomin kaza, zasu iya inganta tasa.
Sources:
Achitoff-Gray, N. (2014). Abincin Fats 101: Mene ne Mafificin Wuta da Dalilin Me yasa yake da shi? An dawo da shi ranar 20 ga Nuwamba, 2016, daga http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
Zeratsky, K. (2016, Janairu 23). Wani irin man ya kamata in yi amfani dashi don dafa abinci tare da babban zafi? An dawo da shi ranar 20 ga Nuwamba, 2016, daga http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 438 |
| Total Fat | 17 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 291 MG |
| Carbohydrates | 48 g |
| Fiber na abinci | 10 g |
| Protein | 34 g |