Gamsar Da Ciki Da Wannan Gabaɗayan Abincin Shakshuka Girke-girke na Brunch

Wadatacce

• Zuciya Shakshuka tare da Dukan Hatsi
• Bita don

Idan kun ga shakshuka a cikin menu na cin abinci, amma ba ku son kowa ya kama ku yana tambayar Siri menene, yaro za ku so da kun ba da umarnin ku da ido ko da kuwa. Wannan abincin da aka gasa tare da miya miya mai daɗi da ke iyo a kusa da ƙwai shine la crème de la crème na abincin brunch.

Sa'ar al'amarin shine, ba lallai ne ku jira tsare -tsaren gidan cin abinci na ranar Lahadi mai zuwa ba. Kuna iya yin wannan cikin sauƙi a gida cikin ƙasa da mintuna 30. Bugu da ƙari, wannan girke -girke don haka ya zama gidan abinci mai gina jiki.

Qwai sune mafi tsada a cikin wannan ƙwararren, kuma, sai dai idan kai mai cin ganyayyaki ne, mai yiwuwa wani abu da ka riga ya kasance a cikin firij. Ba wai kawai ƙwai ba shine tushen furotin (mai shigowa cikin gram 6 a kowace babban kwai), sun kuma cika sama da kashi 20 na ƙimar ku na yau da kullun don bitamin B kamar biotin, choline, da pantothenic acid, waɗanda suke da mahimmanci ga makamashin ku, da kuma abubuwan gina jiki kamar selenium da molybdenum. (Idan qwai kawai ba abu bane, amma kuna neman karin kumallo mai gina jiki, duba waɗannan ra'ayoyin girke-girke marasa kwai.)

Kuma ba zai zama shakshuka ba tare da tumatir. Ana amfani da tumatirin gwangwani a cikin wannan girke -girke kuma da gaske suna juyar da wannan abincin zuwa abinci mai gamsarwa. Tumatir shine tushen lycopene mai wayo (mai ƙarfi antioxidant wanda ke kawar da radicals kyauta waɗanda zasu iya haifar da ciwon daji da cututtukan zuciya). Duk da cewa tare da miya tumatir da ƙwai tare, kuna kallon fiye da gram 18 na furotin da ingantaccen kayan lambu, har yanzu akwai wani muhimmin abu wanda ya sa wannan girke -girke na shakshuka ya yi girma: hatsi duka.

Yawancin gidajen abinci za su yi wa nasu hidima tare da guntun buɗaɗɗen buɗaɗɗen abinci, wanda yake da daɗi, amma zaɓin hatsin da aka gasa a cikin kwano yana tabbatar da farantin ku yana da daidaituwa kuma zai ci gaba da ƙosar da ku. Ana amfani da Quinoa a nan, amma zaka iya amfani da shinkafa launin ruwan kasa, amaranth, ko sha'ir, ma. Chef Sara Haas, RDN, LDN, yana ba da shawarar ƙara daɗin kowane irin hatsi da kuka zaɓa (don wannan girke -girke ko wani) ta tafasa hatsi a cikin kayan lambu, kaza, ko naman sa (maimakon ruwa), toasting the grain in a kwanon rufi kafin dafa abinci, ko ƙara ɗan sabbin ganye kamar faski ko cilantro a ƙarshe.

Zuciya Shakshuka tare da Dukan Hatsi

Yi: 2 servings (kimanin 1 kofin tare da 2 qwai kowanne)

Sinadaran

• 1/2 kofin quinoa (ko dukan hatsi na zabi)
• 1 kofin low-sodium kayan lambu broth
• 1/8 teaspoon gishiri kosher
• 1/4 kofin yankakken faski
• 1 lemun tsami
• 1 teaspoon man zaitun
• 11/2 kofin (2 oz) yankakken albasa
• 1 matsakaici (5 oz) barkono mai kararrawa (kowane launi), yankakken
• 2 cloves tafarnuwa, minced
• 1/2 teaspoon baki barkono
• 3/4 teaspoon kayan yaji na Italiyanci
• 1/8 teaspoon gishiri kosher
• 1 iya (28 oz) tumatir yankakken, ba a ƙara gishiri ba
• 4 manyan qwai
• Red barkono flakes (na zaɓi ado)

Hanyoyi

1. Don shirya dukan hatsi: Toast quinoa a cikin babban skillet nonstick na 'yan mintuna kaɗan akan zafi mai zafi. Cire kuma ajiye gefe. Ƙara broth kayan lambu zuwa ƙaramin tukunya kuma kawo zuwa tafasa. Ƙara quinoa da gishiri kosher; motsa. Rage zafi don yin zafi, kuma dafa kamar minti 15 ko har sai duk ruwa ya sha. Tasa tare da 1 teaspoon ruwan 'ya'yan lemun tsami da yankakken faski.

2. Sanya babban skillet mara nauyi akan wuta mai matsakaici. Ƙara man zaitun, albasa, da barkono mai kararrawa. Cook, yana motsawa lokaci-lokaci, minti 5 zuwa 7, ko kuma sai an yi laushi. Ƙara minced tafarnuwa, barkono baƙi, kayan yaji na Italiya, da gishiri kosher. Dama da dafa tsawon mintuna 2 zuwa 3, sannan ku ƙara tumatir. Juya zafi zuwa matsakaici, rufe, kuma dafa don mintuna 5.

3. Cire murfin kuma ƙirƙirar ƙananan ramuka huɗu a cikin cakuda tumatir tare da spatula ko cokali. A hankali a fasa ƙwai a cikin kowane rami, sannan a rufe kwanon rufi. Bari dafa don ƙarin mintuna 6 ko har sai fararen fata ya tabbata kuma an saita gwaiduwa kaɗan, amma har yanzu yana kwance. (Idan kun fi son gwaiduwa mai ƙarfi, dafa na mintuna 8.)

4. Cire tumatir da kwanon rufi daga zafi. Raba hatsi daidai gwargwado tsakanin kwano biyu kuma ƙirƙirar ƙaramin rijiya a tsakiya. Sanya qwai 2 da rabin rabo na cakuda tumatir a saman. Ji dadin!

Recipe ladabi na Littafin Abincin Abinci na Ciki: 100+ Recipes don ciyar da jikin ku by Elizabeth Shaw, M.S., R.D.N., C.L.T. da Sara Haas, R.D.N., C.L.T.

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