A-Season Pick: Karas

Wadatacce

• Bita don

Mai dadi tare da alamar kasa, "karas ɗaya ne daga cikin 'yan kayan lambu da suke da ɗanɗano kamar yadda ake dafa su," in ji Lon Symensma, babban shugaba a Budakan a birnin New York.

• a matsayin salatin
  Haɗa tare da karas 5 grated, kofuna 3 na kabeji napa, da chopped kofin yankakken gyada. A cikin wani kwano, hada 4 tbsp. lowfat mayonnaise da 2 tbsp. yankakken ginger. Ninka a cakuda karas. Dama a cikin 1 tbsp. ruwan 'ya'yan itace lemun tsami. Gishiri don dandana.
  
  
• a matsayin kayan zaki
  A cikin wani saucepan, haɗa 1 na iya ƙanƙara madara mai ƙafewa, tsunkule na sukari, kofuna waɗanda nonfat mara nauyi, 1 tsp. cardamom, da kuma 2 cloves. Ku zo zuwa tafasa kuma ku dafa har sai an rage ta da rabi, kimanin mintuna 8. Zuba cakuda akan grated karas; jefa tare a hankali kuma ku yi hidima.
  
  
• cikin miya
  Zafi 1 tbsp. man kayan lambu a cikin tukunya. Ƙara albasa yankakken 1, ciyawar lemongrass guda 3, da yankakken karas 5. Cook a ƙasa don mintuna 6 (kada ku yi launin ruwan kasa). Ƙara 4 kofuna waɗanda ƙananan kajin sodium; dafa minti 20. Cire lemongrass da puree. Season dandana.

A cikin kofi daya yankakken karas: 52 Calories, 1069 MCG Vitamin A, 328 MCG Lutein DA Zeaxanthin.

Bita don