Tashi cewa mai daɗin fure da wannan kayan cin ganyayyaki ne mai cin nama. An lafafa shinkafa da shinkafa tare da sabbin kayan lambu irin su broccoli, karas, Peas, da Kale-plus gurasar nama da kaza. Ƙarshe tare da gingery, m-sweetened miso dressing, yana da crunchy, nutritious, da kuma super mai gamsarwa. A wasu kalmomi, kwano na zen.
Abin da Kayi Bukatar
- 2 tablespoon sesame man fetur
- 1 kambi / 2 kofuna waɗanda broccoli (fashe a cikin florets)
- 1 1/2 kofuna waɗanda karas (shredded)
- 1 kofin dusar ƙanƙara
- 1/2 kayan abinci na kayan lambu
- Salt da barkono dandana
- 2 kofuna waɗanda ganye na Asia (ko Kale)
- 2 kofuna waɗanda dafa shi launin ruwan kasa shinkafa (ko gero ko quinoa)
- 1 kofin gurasa
- 15 ounce na kayan lambu masu kafe
- 1 1/2 kofuna waɗanda ja kabeji (yankakken)
- Ga Dressing:
- 2 tablespoons soya sauce
- 1 teaspoon lemun tsami ruwan 'ya'yan itace
- 1 teaspoons miso manna (rawaya)
- 2 teaspoons zuma
- 1/8 teaspoon gishiri a teku
- 1 tablespoon shinkafa vinegar
- 1 teaspoon sabo ne Ginger
Yadda za a yi shi
Cook shinkafa shinkafa, gero, quinoa ko kuma an ajiye shi. Kuna buƙatar kimanin kofuna 2 da aka dafa don wannan girke-girke (wanda yake daidai da 1 kofin gishiri mai bushe).
Ƙara sauti na sauti zuwa ga babban kwanon rufi ko wok a kan matsanancin zafi. Add broccoli kuma dafa don mintina 3, yana motsawa lokaci-lokaci. Ƙara karas, kudan zuma da kuma kayan lambu. Dama kuma dafa don minti 5. Ƙara ganye kuma dafa wasu minti 2 ko har sai an wanke ganye. Cire daga zafin rana. Yayyafa da gishiri da barkono.
Don yin hawan, hada miso, ruwan 'ya'yan lemun tsami, ginger, tamari, gishiri, gishiri, da zuma. Jira tare da karamin whisk.
A cikin kwano, yawo cikin sassa daban-daban: hatsi, broccoli / kwakwalwan kwari mai dusar ƙanƙara, jan kabeji, kaza da kaza, da cashews. Jawaita da miya kuma ku bauta.
Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
---|---|
Calories | 764 |
Total Fat | 24 g |
Fat Fat | 4 g |
Fat maras nauyi | 10 g |
Cholesterol | 0 MG |
Sodium | 1,182 MG |
Carbohydrates | 115 g |
Fiber na abinci | 18 g |
Protein | 28 g |