Kwai yakan zama ɗan kayan lambu mai haske, kuma tare da sinadaran da suka dace, zaku iya sanya waɗannan kayan lambu masu ƙoshin gaske da ƙoshin lafiya, ƙananan carb.
Af, zaka iya canza wannan girke-girke mai ƙanƙara - maimakon shan naman alade, ka ɗauki, alal misali, naman alade da aka dafa, kuma a maimakon cheddar - cuku mafi so. Masu cin ganyayyaki kawai suna ware nama daga girke-girke.
Muna yi muku fatan alheri lokacin dafa abinci. Gaisuwa mafi kyau, Andy da Diana.
Sinadaran
- 3 manyan kwayayen kwai;
- 6 cloves na tafarnuwa;
- 2 manyan zakara;
- 200 g kyafaffen naman alade zaɓi daga (yanki);
- 150 g cheddar (a guda ko yanka);
- 50 g da grated cuku cuku;
- Tumatir 400 g yankakken (a cikin gilashi);
- 200 g kirim mai tsami;
- 50 g sesame;
- 25 g irin goro;
- 15 g na ginger;
- 2 tablespoons na soya miya;
- 2 tablespoons na Worcester miya;
- 1 tablespoon na man zaitun;
- Cokali 2 na barkono mai zaki;
- 1 teaspoon na Sage;
- Cokyan cokali 1/2;
- 1/2 teaspoon cumin (cumin);
- Gishiri da barkono dandana.
Yawan sinadaran wannan girkin girkin an girka shi kusan sau 2-3, duk ya dogara da ciwarku.
Yana ɗaukar kimanin minti 20 don shirya kayan. Sanya kamar sauran mintuna 30 don gasa.
Darajar abinci mai gina jiki
Valuesimar abinci mai gina jiki tana da kusanci kuma ana nuna ta kowace 100 g na abinci mai kaɗan.
| kcal | kj | Carbohydrates | Fats | Maƙale |
| 125 | 521 | 5,0 g | 9.1 g | 6.6 g |
Girke-girke na bidiyo
Hanyar dafa abinci
Sinadaran
1.
Da farko mun dauko kayan da ke cikin tumatir miya. Kwasfa da sara da tafarnuwa cloves a kananan cubes da kaifi wuka. Cire kwasfa daga ginger kuma yanke shi a kananan cubes ma.
2.
Za a ɗora man zaitun a cikin kwanon rufi kuma ƙara kwatanyen tafarnuwa da ginger. Sannan cire rabin cubes daga cikin kwanon sannan a ajiye.
Fry tafarnuwa da ginger
3.
Zuba yankakken tumatir daga kwalba zuwa farkon rabin tafarnuwa da ginger. Sannan a hada soya da garin zogale a tumatir. Lokacin tare da paprika, murhun wuta, coriander, gishiri da barkono dandana.
Ruwan tumatir Ganken Turare
Tafasa miya a dan kadan sannan a sanya a cikin kwanar yin burodi. Siffar ta zama babba don dacewa da dukkan eggplants ɗin uku. Yanzu zaku iya kunna tanda a 180 ° C a cikin yanayin dumama da ƙananan kuma bar shi yayi dumin.
4.
Finely sara da irin goro. Zuba kirim mai tsami a cikin karamin kwano, kara masa cubes na tafarnuwa da ginger, a baya an ajiye su, har da sage, sesame, gyada da gyada.
Kayan Kirim
Saro tare da cokali don yin kirim mai kama ɗaya.
5.
A wanke da kuma namomin kaza da eggplant. Yana da kyau idan kuna da ƙananan namomin kaza kawai, kawai ɗauki ɗan ƙarin namomin kaza. Sannan a yanka su cikin yanka.
Shirya komai don cikawa
Tare da wuka mai kaifi, yanke yanka na cheddar na bakin ciki, ba shakka, idan baku sayi riga an yanka shi ba.
6.
Theauki eggplant, a yanka ta wannan nisa game da wedges 5. Tabbatar cewa yankan ba su da zurfi, in ba haka ba bawan zai faɗi baya.
Yi wuri don shaƙewa
Yi guda tare da sauran kwai biyu. An yanka katako don amfani don gaba.
7.
Yanzu fara eggplant. Da farko man shafawa maɓuɓɓuka tare da ɗan kirim, amfani da wuka don hakan. Sai a sanya yanka da naman alade kyafaffen faranti, farantin shayi da yanka na cheddar a cikin ramukan.
Rufe Farin Ciki
Idan wasu yanka sun yi girma da yawa, wanda yake mai yiwuwa ne da naman alade da cheddar, a yanka.
8.
Sanya kayan kwai a cikin babban kwano na kayan tumatir.
Sanya a cikin burodin yin burodi
Sanya ƙananan tsiran wedges da wataƙila ragowar namomin kaza a kusa. A ƙarshen, yayyafa da grated Cuku cuku ko kowane irin zaɓi.
Komai ya shirya tsaf.
Yanzu an sanya komai a cikin tanda da aka riga an sanya shi zuwa 180 ° C na mintina 30 kuma a gasa har kayan lambu sun shirya kuma cuku ya narke.
Fresh daga tanda
9.
Bayan yin burodi, bauta wa eggplant tare da kayan lambu da kuma tumatir miya daga m. Muna muku fatan alheri.
