A dafa waken kayan lambu matasa bassu ko ba a kwasa (a cikin kwasfa) na tsawon mintuna 15 bayan tafasa.
Yadda ake tafasa wake don cin abinci
Products
Wake - 200 grams kwasfa ko 500 grams unpeeled
Tafarnuwa - 2 cloves
Albasa kore ko sabo ne seleri - 5 gashin gashin albasa ko rassan XNUMX na seleri
Fresh ganye na cilantro - 1 bunch
Man kayan lambu - cokali 4
gari - 1 tablespoon (ba zamiya ba)
Salt da barkono dandana
Wake ruwan zãfi - 3 kofuna waɗanda
Shiri
1. Idan an sayi wake maras kyau, to, kuna buƙatar wanke kwasfa, buɗe su kuma cire wake.
2. Bawon tafarnuwa kuma a yanka ko a matse ta cikin matsi da tafarnuwa.
3. A wanke albasa kore ko seleri kuma a yanka da kyau.
4. Zuba ruwa kofuna 3 a cikin kasko, ƙara wake, yankakken koren albasa da dafa bayan tafasa na minti 10 akan zafi kadan.
5. Gishiri da barkono da wake, dafa don wani minti 5.
6. Cire ruwan da ya wuce kima ta yadda ruwa kadan ya rage, a matakin wake.
7. Ƙara cokali 2 na man kayan lambu, 1 tablespoon na gari (lebur) da kuma Mix sosai.
8. Bar a kan zafi kadan don wani minti 5, yana motsawa kullum - don yalwata taro.
9. Kashe zafi, ƙara tafarnuwa da yankakken cilantro. Don haɗa komai.
10. Ku bauta wa a cikin faranti mai zurfi a matsayin gefen tasa.
Kuna iya ƙara kirim mai tsami ko ɗan ƙaramin tumatir a cikin wake da aka dafa ta wannan hanya, kakar tare da oregano ko cumin, tasa zai sami dandano mai kyau da ƙanshi mai laushi.
Gaskiya mai dadi
- Imar calorie matasa kore wake - 35 kcal / 100 grams.
- Amfanin samari koren wake
Koren wake yana da wadata a cikin furotin (har zuwa 37%), don haka suna da kyau madadin nama ga jiki. Su ne samfurin abincin da ke da amfani ga hanta, kodan, hanji. Har ila yau, ana amfani da koren wake don rashin narkewar abinci, kuma yawan sinadarin iron da potassium a cikin wake yana taimakawa wajen hana cututtuka na zuciya da jijiyoyin jini da rage cholesterol.
Vitamins dauke a cikin matasa wake: C (jini, rigakafi), kungiyar B, PP (jijiya tsarin), A (kasusuwa, hakora).
– Matasa koren wake a cikin kwasfa ana adana su a wuri mai iskar iska har zuwa kwana biyu. Dafaffen koren wake zai ajiye a cikin firiji har tsawon kwanaki uku.
– Za a iya tafasa matashin koren wake a ciki ko babu. Idan wake ya tafasa a cikin kwasfa, suna buƙatar wanke su, yanke iyakar kuma a jefa su cikin ruwan zãfi gaba ɗaya ko a yanka a cikin manyan guda. Bayan tafasa, firiji kuma cire wake. Hakanan ana iya cin ɗanyen ɗanyen wake da ɗanɗano kamar ƙaramin wake.