Sugar sauteed sauƙi yi wannan ganyayyaki dukan alkama alade primavera girke-girke da gina jiki. An yi shi da barkono mai kararrawa, barkono poblano, albasa, tafarnuwa, tumatir da yankakken cilantro yankakke da kuma tsoma baki tare da ɗan cakus. Wannan wata babbar dama ce ta gwaji tare da cukuwan Italiya mafi girma fiye da saba. Idan kana tsayawa ta wurin kantin sayar da kayan kasuwa, karbi cakulan Asiago ko Romano don gwaninta a saman, ko kuma, idan kana neman wani abu da zaka iya yi tare da abin da kake da shi, kwakwalwan Parmesan kuma, hakika, kawai lafiya.
Yi amfani da kayan ɗanyen alkama don yin wannan ganyayyaki mai cin ganyayyaki wanda ya fi koshin lafiya, kuma zaka iya kullun cuku don cin abincin naman alade (ko sama da shi tare da yisti mai yalwaci a maimakon haka, idan ka fi so).
Wannan mai cin ganyayyaki dukan alkama mai tushe kyauta tare da kayan girke-girke na kayan lambu na The Wheat Foods Council.
Abin da Kayi Bukatar
- 1 kofin diced barkono barkono
- 1 kofin diced poblano, pasilla ko anaheim barkono
- 1 kofin diced albasa
- 2 cloves tafarnuwa, diced
- 1 kofin tumatir, diced
- 1/2 kofin sabo ne cilantro (na zaɓi)
- 1/4 kofin kore albasa, yankakken (scallions)
- 8 oganci dukan alkama taliya
- 2 tbsp man zaitun
- 1/2 cakulan cuku (Asiago ko Romano ko ma kawai Parmesan cuku)
Yadda za a yi shi
Na farko, dafa dukan abincin ku na alkama kamar yadda aka tsara; dakatar da kyau, kuma a ajiye shi.
Yayin da manna ke dafa abinci, sautee da barkono barkono da aka yanka, da majalana, pasilla ko anaheim barkono, da albasa, tafarnuwa da tumatir a cikin teburin man zaitun sau ɗaya har sai da taushi, kimanin minti 3-4. Tabbatar yin amfani da kwanon rufi mai girma don wannan, tun da za a ƙara a cikin dukan taliya ta gaba.
Next, ƙara manna dafa shi da kuma kara daɗin karin man zaitun na sauran man zaitun.
Dama don mintuna 2 don watsawa da haɗuwa har sai an hade da kyau kuma duk abin da ke cikin zafi.
Cire daga zafin rana kuma ku zuba a cikin tamanin kayan aiki idan kuna amfani da daya, ku yayyafa cilantro, scallions, da cuku a kan gurasar da aka dafa.
Ji dadin abincin abincin ganyayyaki mai sauƙi da mai gina jiki!
Ayyuka: Yana samar da nau'i shida na dukan alkama alkama
Calories ta bauta: 236
Gina Jiki: Daya daga cikin wannan tasa yana bada kamar: 230 adadin kuzari; 6 g mai (4 g cikakken); 17 MG cholesterol; 244 MG sodium; 37 g carbohydrates; 6 g fiber; 12 g furotin; 36 mcg folate da 2 MG iron.
Kamar wannan girke-girke? Ga wadansu wuraren cin abinci maras kayan cin abinci masu cin nama wanda za ku iya ji dadi:
- Cikali maras kyau maras nama mai mahimmanci
- Tumatir sun-dried da gyamin goro
- Whole alkama pasta primavera tare da barkono
- Lemon da Pine kwaya cappellini taliya girke-girke
- Mafi kyaun abincin nama nama
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 283 |
| Total Fat | 8 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 6 MG |
| Sodium | 147 MG |
| Carbohydrates | 44 g |
| Fiber na abinci | 4 g |
| Protein | 10 g |