Yadda Ellie Krieger ke Samun Abincin dare akan Tebur da sauri

Wadatacce

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Tauraruwar cibiyar sadarwa ta Abinci kuma likitan abinci Ellie Krieger duk game da daidaituwa. Nunin ta, Ciki Lafiya, duk game da dafa abinci mai lafiya wanda kuma yana da daɗi-kuma ya dace cikin jadawalin aiki. "Muna zaune a cikin duniyar da dadi ke cikin kusurwa ɗaya, kuma lafiya a ɗayan," in ji ta. "Tatsuniya ce cewa dole ne ta kasance haka - kuma manufata ita ce in sami wuri mai dadi inda za su hadu." Ɗaya daga cikin hanyoyin da take yin haka: ta hanyar haɓaka abinci waɗanda za a iya riga-kafin-yanka, da zafin jiki, da ruwan tafasa-a cikin ƙasa da rabin sa'a. Littafinta Abubuwan Al'ajabi na Makon Mako ya cika da wadannan girke -girke. (Don ƙarin shawarwarin shiri, duba Tsarin Tsarin Abinci na Genius don Makon Lafiya.)

Amma ko da mashahuran mashahuran suna samun kansu ba tare da tsarin wasa ba kuma suna buƙatar abinci mai lafiya, wanda shine dalilin da ya sa Krieger ta adana ma'ajiyar kayan abinci da injin daskarewa tare da abinci masu lafiya waɗanda ke haɗuwa cikin sauƙi cikin babban abinci, kamar tumatirin gwangwani da wake , taliya mai hatsi duka, tuna tuna da kifi na gwangwani, da daskararre 'ya'yan itace da kayan marmari. Har ila yau, tana ajiye Miyagun Lafiya na Campbell a hannu, kuma tana haɗin gwiwa tare da kamfanin don wayar da kan masu cutar zuciya a cikin mata. (Campbell ya haɗu tare da Ƙungiyar Zuciya ta Amurka don yin layin Neman Lafiya ya sadu da buƙatun ƙungiyar don alamar bugun zuciya.) Ta ƙirƙiri wannan skillet ɗaya, mai sauri-sauri, girke-girke mai ƙoshin lafiya ta amfani da Tumatir Tumatir Tumatir.

Kaza tare da Farin wake da Simmer na Kayan lambu

Sinadaran:

4 guda 4 na bakin ciki-yanke marar fata mara ƙashi nono (kimanin 1 ¼ fam duka)

¼ teaspoons gishiri

¼ teaspoon sabo-sanya ƙasa barkono

Man zaitun cokali 2

1 kananan albasa, yankakken

1 babban karas, peeled da finely diced

1 babban zucchini, diced

2 cloves tafarnuwa, minced

½ teaspoon busasshen thyme

1 10 ¾-oza na iya Buƙatar Lafiyar Lafiya ta Campbell Miyan Tumatir

1 15.5-oza ba za a iya ƙara gishiri farin wake (kamar cannellini), drained da kurkura

Ruwan lemun tsami guda 2

½ kofin ganyen Basil, a yanka a cikin ribbons

Kwatance:

1. Yi kaza tare da gishiri da barkono.

2. A cikin babban skillet a kan matsakaici-high, zafi cokali ɗaya na man fetur. Ƙara rabin kajin kuma dafa har sai launin ruwan kasa a ɓangarorin biyu kuma dafa ta, kimanin mintuna 2-3 a kowane gefe. Canja wuri zuwa farantin karfe kuma rufe tare da tsare don ci gaba da ɗumi. Maimaita tare da sauran kaji.

3. Ƙara sauran cokali na mai a cikin kwanon rufi, rage zafi zuwa matsakaici, da ƙara albasa. Dafa har sai albasa ta yi laushi da taushi, kimanin mintuna 3. Ƙara karas, zucchini, tafarnuwa, da thyme, da kuma dafa, motsawa, har sai karas ya yi laushi amma har yanzu yana da ƙarfi, kimanin minti 5. Dama a cikin miya, tare da ¼ kofin ruwa. Ƙara wake da kawo a tafasa. Rage zafi zuwa ƙasa kuma dafa, rufe, motsawa lokaci -lokaci, har kayan lambu suna da taushi, kimanin mintuna 8. Dama cikin ruwan lemun tsami.

4. Raba cakuda wake-kayan lambu tsakanin faranti hudu sannan a sama kowanne da guntun kaza. Ado da sabo basil.

Yana hidima: 4

Shiri: Minti 6

Cook: Mintuna 24

Jimlar: Minti 30

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