Karas na kirim, broccoli da miyar kale

Idan naku ne girke-girke na kayan lambu Ba za ku sami zaɓi ba sai dai ku yi mamakin wannan karas ɗin kirim, broccoli da miyar kale. Flavoranɗano mai ɗanɗano da ƙanshin farin ciki ya sanya shi kyakkyawan madadin don ɗaukar sanyi na hunturu.

Kuma shine, banda dumama jikinmu, yana bamu kyawawan abubuwa da yawa da yakamata su zama na asali a girkinmu. Yana cike da bitamin, ma'adanai, fiber Kuma, mafi kyawun abu shine cewa yana cike da haske.

Ana yin wannan miyar ne don haka vegans, celiacs, lactose da ƙwai mara haƙuri zasu iya ɗauka. A takaice dai, kyakkyawan lafiyayyen miya ga duka dangi.

Karas na kirim, broccoli da miyar kale

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Yi farin ciki da miya mai tsami mai cike da bitamin da ma'adinai.

• Mayra Fernandez Joglar

• Nau'in girke-girke: miya
• Calories: 220

• Lokacin dafa abinci: 33M
• Jimlar lokaci: 33M

Sinadaran

• 100 g albasa
• 1 clove da tafarnuwa
• 20 g man zaitun
• 5 karas matsakaici
• 60 g kale
• 20 g masarar masara
• 375 g na kayan lambu broth
• 375 g na madara mara madara
• 200 g broccoli
• 20 g na yisti mai gina jiki
• Sal
• Pepper

Shiri

1. Muna bare albasa da tafarnuwa. Muna cizonsu a lokacin 3 seconds, gudun 5. Muna rage guntayen zuwa ruwan wukake.

2. Theara man kuma a haɗa su 5 mintuna, 120º, gudun 1.

3. Yayinda muke yankakken karas din muna wanke shi tare da ganyen kale. Yanke ganyen cikin julienne tube da karas cikin guda 5 ko 6.

4. Bayan lokaci, muna ƙara waɗannan kayan lambu a gilashin. Mun shirya 5 mintuna, 100º, gudun 1.

5. Sa'annan za mu kara masarar masara ta tabbatar da cewa ba ta fadi duka a kan ruwan wukake ba. Yanayi da launin ruwan kasa yayin 2 mintuna, 100º, gudun 1.

6. Thara broth na kayan lambu da madara kayan lambu mai zafi da dafa shi 10 mintuna, 100º, gudun 1.

7. Muna amfani da lokacin don yanke broccoli a cikin ƙananan rukuni kuma mu wanke shi da kyau.

8. Sa'an nan kuma mu ƙara shi kuma mu ci gaba da dafa wasu 10 mintuna, 100º, gudun 1.

9. A ƙarshe, muna ƙara yisti mai gina jiki da haɗuwa don Minti 1, saurin 2, juya hagu, babu zafi.

10. Idan ya cancanta zamu iya daidaita gishiri da barkono.
    Muna ba da miyar ne don tabbatar da cewa kowane kwano ya ƙunshi kayan lambu da yawa na kayan lambu 3.

Kuna son ƙarin koyo game da karas, da broccoli, da miyar kale?

Don yin wannan kirim mai tsami, ko kuma chowder kamar yadda masu jin turancin Ingilishi ke kiransu, Na yi amfani da masarar masara amma kuma zaka iya amfani da garin shinkafa ko wani wanda baya dauke da alkama. Ina son masarar masara saboda tana da girma da karfi kuma da dan kadan zaka samu wannan nau'in girke-girke da rubutu daidai.

Hakanan zaka iya canzawa madarar kayan lambu. A wannan halin na yi amfani da shinkafa amma yana da kyau tare da kowane wanda ya dace da masu cin abincin. Abinda kawai za'ayi la'akari shine kalori, shinkafa ta fi kayan lambu na goro haske.

A cikin miya ina son broccoli ya zama mai taushi. Don haka, idan kai mai son ne al dente laushi, dole ne ka rage girki na minti ɗaya ko biyu a aya ta 8.

Don inganta fa'idodi kuma a ba shi ɗanɗano na cuku ba tare da amfani da shi ba, na ƙara Yisti mai gina jiki. Idan kana son karin bayani game da wannan sinadarin zaka iya karanta wannan labarin.

Miyan tana rike sosai tsawon kwana 3 ko 4 idan aka ajiye ta yadda ya kamata a cikin firinji. Don haka zaka iya yi shi a gabaKun riga kun san cewa cin abincin dare da wuri ko kusan gamawa yana haifar da gamsuwa mai yawa.

Hakanan zaka iya yin shi yayin ƙarshen mako, daskare shi kuma amfani dashi alokacinda kake bukata. Kun riga kun san cewa don dusar ƙanƙara dole kawai ku sanya akwati a cikin firinjin daren da ya gabata. Ta wannan hanyar, da sannu a hankali zai sami zafin jiki ba tare da keta sanyin sanyi ba.

Informationarin bayani - Kaza mai tsami da Miyan Dankalin Turawa / Yisti na gina jiki. Supplementarin kayan kwalliyar da ke nan don tsayawa.

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