Miyan kayan lambu mai daskararre da Rice Brown

Lenten da miyan lafiya tare da kayan lambu da shinkafa baki. Shinkafar daji ta ƙunshi abubuwan gina jiki masu amfani da yawa, bitamin B (thiamine, riboflavin da niacin) da abubuwa masu mahimmancin alama, fiber. Magnesium, phosphorus, alli, jan ƙarfe, baƙin ƙarfe, zinc a cikin abin da ke cikin shi ya fi na shinkafa ta al'ada. Kusan babu mai a ciki, amma, akasin haka, akwai furotin mai yawa. Dangane da tsarin abun da ake ciki na amino acid (lysine, threonine da methionine), yana gaban Hercules.

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Yadda ake yin miya na kayan lambu mai sanyi da shinkafa mai ruwan kasa

Sinadaran:

Cakuda kayan lambu - 400 g (kayan lambu mai sanyi)
Dankali - 2 inji mai kwakwalwa.
Albasa - 1 pc.
Bouillon - 2.5 L ko ruwa
Rice - 150 g (launin ruwan kasa)
Salt dandana
Kayan lambu mai - 1 tbsp.
Ganye - 2 tbsp.
Chicken Egg - 3 inji mai kwakwalwa. (dandana, don bauta)

Dafa:

Don miyan kayan miya da shinkafa mai launin ruwan kasa, kuna buƙatar tsaftace shinkafar a cikin ruwa da yawa kuma a zuba shi da ruwan sha na minti 10. girke-girke yana amfani da shinkafa launin ruwan kasa, wanda ya ƙunshi carbohydrates "mai jinkirin", saboda wanda jin daɗin rai ya daɗe. Brown shinkafa mai arziki a cikin fiber kuma, tare da kayan lambu da yawa a cikin miya, da kyau yana shafar aikin jijiyar gastrointestinal.

Idan babu shinkafa mai launin ruwan kasa, to, zaku iya maye gurbin shi da farin (ɗanɗanar miya ba zai sha wahala ba, amma darajar abinci zai rage kadan).

Kwasfa tsakiyar albasa kuma a yanka a kananan cubes.

Kwasfa biyu dankalin turawa, matsakaici, wanke da kyau a yanka a cikin matsakaici cubes.

Don miya, ɗauki cakuda kayan lambu mai sanyi. Ina da kayan lambu mai-sanyi: peas, karas, masara, barkono mai dadi. Hakanan zaka iya ɗaukar broccoli, sprouts na Brussels, farin kabeji, wake kore, kabewa, zucchini, da dai sauransu.

Miyan zai zama mai kyau, mai wadata kuma mafi ƙoshin abinci idan kun dafa shi a kan broth (zaku iya amfani da broth tare da nama, kuna iya ba tare da shi ba).

Zauraya a cikin kwanon rufi kuma ƙara a farkon soyayyen shinkafa. Lokacin da broth tare da shinkafa boils, ƙara dankali da gishiri.

Zuba man kayan lambu a cikin kwanon rufi mai zafi kuma ƙara albasa. Fry na minti 3-4, sannan ƙara kayan lambu mai sanyi. Shawo kansu kafin wannan ba lallai ba ne. Rufe kwanon rufi kuma sim ɗin cakuda kayan lambu na kimanin mintuna 5 akan zafi kadan.

Kayan lambu a cikin murfin a hankali suna narkewa kuma suna riƙe da siffarsu da launi mai haske.

Vegetablesara kayan lambu daga kwanon ruwan a cikin miya don shinkafa da dankali. Bayan sake tafasa, dafa miyan na mintuna 10.

A ƙarshen ƙarshen, ƙara yankakken ganye (sabo ko daskararre) a cikin miyan, ku rufe kwanon rufi tare da murfi, jira minti 1, kashe wuta kuma ku bar miya don wani minti 5.

Miyan miya da aka gama ta zama mai haske da kamshi, kuma domin ta zama mai wadataccen abinci, saka rabin abin da aka dafa naman a cikin kowane farantin lokacin aiki.