Wannan farantin na Broccoli saro-soya Curry da shinkafa misali ne mai kyau don cin ƙoshin lafiya da sauƙi. Curry shine yaji wanda yake tafiya daidai da broccoli, cin abinci tare da ɗanɗano mai yawa.
Ta hanyar rashin daukar kowane nama, haka ne manufa don cin ganyayyaki da maras cin nama, kodayake zamu iya hada wasu yankakkun kaji, don masu cin nama. Ko ta yaya, abinci ne mai daɗi da gina jiki, saboda amfanin da broccoli ke kawowa a jikinmu.
Sinadaran:
(Ga mutane 2).
- 1 shugaban broccoli.
- 2 karas
- 1 koren kararrawa.
- 1/2 albasa
- 2 tafarnuwa
- 1 teaspoon curry foda.
- 1 gilashin shinkafa da ba a dafa ba.
- Man zaitun
- Gishiri
Shirye-shiryen sautéed broccoli tare da curry tare da shinkafa:
Zamu fara dafa gilashin farin shinkafa (zagaye ko tsayi), wanda zai yi aiki azaman kayan haɗi. Atara ruwa da yawa a cikin tukunyar tare da ɗan gishiri da man zaitun. Da zaran ta fara tafasawa, sai a kara shinkafar a barshi ya dahu. Idan shinkafar ta shirya, sai mu zuzzuba mu adana don ta ƙarshe.
A halin yanzu, muna wanka da yanke broccoli florets, watsi da akwati. Dole ne mu dafa shi kafin sauran kayan lambu. Don yin wannan, zamu iya dafa shi a cikin ruwan zãfi har sai na kasance al dente ko za mu iya tururi da shi Da zarar mun shirya, za mu adana shi don gaba.
Mun watsar da tushe da tsaba na barkono kuma yanke shi cikin cubes, kamar albasa. Muna kange fatar saman karas ɗin mu yanke siraran yanka ko rabin yanka. Hakanan muna cire tafarnuwa sosai.
Atara ɗan man zaitun a cikin kwanon rufi a wuta. Muna ƙara tafarnuwa da albasa. Yaushe albasa ta zama mai haske kara karas, kasan wuta kadan kadan kuma muna rufewa da murfi. Idan karas ya yi laushi, cire murfin kuma ƙara broccoli da kyau. Kabawa garin curry da gishiri dan dandano. Muna motsa 'yan mintoci kaɗan kuma hakan ne. Zamuyi hidimar broccoli curry tare da farar shinkafa cewa mun dafa a baya