Kwangwani na gwangwani na da lafiya, maras tsada, da bayani mai dacewa. Idan kun gaji da abincin yau da kullum da kuma casseroles , wannan kyautar salmon yana ba da wani dadi mai kyau.
Ana dafa da dankali kuma a gaban lokaci. Idan kun manta da dankali dankali daga wani abinci, haka ya fi kyau; Za a yi mawallafi a lokacin rikodin! Kuma jin kyauta don amfani da kwasfa (drained) peas idan kuna so. Idan kana son masarar masara, maye gurbin peas tare da dukan masarar kernel. Don karin dandano, ƙara game da 1/4 kopin albasa diced da kuma 1/4 kopin cakulan karas zuwa saucepan kuma saute shi tare da seleri.
Don gwanin wuta, maye gurbin kopin madara tare da kayan kaza ko ruwan 'ya'yan itace.
Ku bauta wa wannan tsantsa mai yalwa da ƙura mai banƙyama tare da gwangwani ko gurasar nama da salad. Gwargwadon ya dauki minti kaɗan don shirya da kuma dafa tare da roux mai sauƙi, kifi mai gwangwani , da kuma kayan lambu.
Abin da Kayi Bukatar
- 3 matsakaici dankali
- 1 zuwa 1 1/2 kofuna waɗanda daskararre Peas (ko Peas da karas)
- 2 teaspoons man shanu
- 1/2 kofin seleri
- 2 tablespoons duk-manufa gari
- 3 kofuna waɗanda madara
- 1 iya (16 ounces) ramadan (mai kyau, drained, kuma flaked)
- 2 kofuna waɗanda Cheddar cuku (shredded)
Yadda za a yi shi
- Kwasfa da dankali da kuma yanke cikin 1/2-inch dice. Ya kamata ku kasance game da kofuna na 2 na dankali. Sanya su a cikin wani saucepan kuma rufe su da ruwa da kuma 1 teaspoon na gishiri. Sanya kwanon rufi a kan matsakaici-zafi mai zafi da kuma kawo tafasa. Rage zafi zuwa matsakaici-ƙasa, rufe kwanon rufi, da kuma dafa don kimanin minti 10, ko kuma sai dankali ya kasance m. Drain da ajiye.
- Yarda da peas a kan kwakwalwa ko a cikin microwave bayan bayanan kunshin. Drain da ajiye.
- Narke da man shanu a cikin babban saucepan a kan matsakaici-zafi kadan. Add da seleri da saute har sai m, stirring akai-akai.
- Ƙara gari ga seleri da cakuda man shanu; haɗuwa da kyau. Ci gaba da dafa don minti 2, motsawa kullum.
- Cire kwanon rufi daga zafi kuma a hankali ƙara madara. Sanya kwanon rufi a kan matsanancin zafi. Ku zo zuwa tafasa mai sauƙi, motsawa kullum. Cook, stirring, na 1 minti daya.
- Ƙara dafaccen dankali, peas, da kifi. Sugar ta hanyar sannan kuma a cikin cuku. Ci gaba da dafa har sai cuku ya narke.
Tips
- Low sitaci zuwa dankali mai sauƙi-sitaci, irin su jan fata, Yukon zinariya, yatsan hannu, ko sabon dankali, sune mahimmanci don miya domin suna riƙe da siffar su fiye da yadda dankali ya fi girma.
- Kwanan nama ne dafa shi gaba daya. Duk abin da zaka yi shi ne jawo shi don cin abinci ko amfani da shi a girke-girke. Kuna iya lura da raguwa na fata da kashi. Cire fata da kasusuwa masu ganuwa idan kuna so, amma ku tuna cewa ƙasusuwa masu taushi sukan kara karar da za a iya wulakanta su. Kila ba za ku san cewa suna can ba ne a lokacin da aka dafa kifi a cikin miya.
- Sabo mai sauƙi shine wani zaɓi don tasa. Cire fata daga salmon steaks ko fillets kuma dice da kifi. Ƙara salmon da aka zana ga miya game da minti 3 kafin ka ƙara peas da kuma dankali.
- Don ƙwaƙwalwar katako, amfani da 4 tablespoons na man shanu da kuma 4 tablespoons duk-manufa gari.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 722 |
| Total Fat | 45 g |
| Fat Fat | 22 g |
| Fat maras nauyi | 13 g |
| Cholesterol | 154 MG |
| Sodium | 877 MG |
| Carbohydrates | 34 g |
| Fiber na abinci | 4 g |
| Protein | 45 g |