Wannan girke -girke na Thai Curry Recipe tare da Kayan lambu da Tofu Babban Abincin mako ne

Wadatacce

• Thai Green Veggie Curry tare da Tofu da Cashews
• Bita don

Tare da zuwan Oktoba, don haka fara sha'awar dumi, abincin dare mai dadi. Idan kuna kan farautar ra'ayoyin girke-girke na yanayi waɗanda ke da daɗi da gina jiki, muna da kawai girke-girke na shuka: Wannan koren veggie curry yana da shinkafa mai launin ruwan kasa da kayan lambu da yawa, gami da broccoli, barkono mai kararrawa, karas , da namomin kaza.

Curry yana samun daɗin ɗanɗanonsa daga madarar kwakwar gwangwani, koren curry manna, gingerroot sabo, da alamar tafarnuwa, kuma ana ɗaure kwanukan da basil sabo da cashews don ɗanɗano. Don ƙarin ƙari-kuma don haɓaka furotin a cikin wannan tasa-ƙara tofu mai kaifi. Makullin? Yanke tofu cikin ƴan siraran yanka, sa'an nan kuma dafa guda har sai sun ɗan kone a bangarorin biyu. (Mai alaƙa: Wannan Sauƙaƙan Kwakwar Kwakwar Cin Gishiri Mai Sauƙi tana Buga Tabo Lokacin da Kun Gaji Don Dafa)

Cike da kayan lambu da hatsi masu daɗi, wannan curry yana ba da kashi 144 na ƙimar da aka ba da shawarar yau da kullun na bitamin A, kashi 135 na bitamin C, da kashi 22 na baƙin ƙarfe, da gram 9 na fiber kowace hidima.

Bonus: Yana yin babban abin da ya rage don kawowa don aiki don abincin rana ko don sake yin zafi don abincin dare a daren mako mai aiki. Mu yi sara! (Ƙari: Abin Mamaki Mai Sauki Abincin Abincin Abinci Mai Kyau Wanda Kowa Zai Iya Jagora)

Thai Green Veggie Curry tare da Tofu da Cashews

Yana hidima 4–6

Sinadaran

• 1 kofin shinkafa launin ruwan kasa wanda ba a dafa ba (ko kofuna 4 da aka dafa shinkafar launin ruwan kasa)
• 1 tablespoon man canola (ko man dafa abinci da aka fi so)
• 14 oz. tofu mai ƙarfi
• 1 matsakaici rawanin broccoli
• 1 barkono barkono ja
• 2 manyan karas
• 2 kofuna na Baby Bella namomin kaza
• 1 tafarnuwa albasa
• 1-inch chunk na gingerroot
• 1 14-oz na iya cike da madara kwakwa
• Cokali 3 koren curry manna
• Ruwan 'ya'yan itace daga lemun tsami 1
• 1/2 teaspoon gishiri
• 1/4 teaspoon barkono barkono
• 1/2 kofin cashews
• Basil yankakken sabo don ado

Hanyoyi

1. Dafa shinkafa bisa ga kwatance.
2. A halin yanzu, dumi man canola a cikin babban skillet a kan matsakaicin zafi.
3. Cire ruwa daga tofu. Yanke tofu a tsaye zuwa biyar ɗan sirara, amma manyan guda (za ku sare su daga baya). Gasa tofu guda a cikin skillet har sai sun yi rauni a bangarorin biyu. Canja wurin guda zuwa guntun katako.
4. Yayin da tofu ke dafa abinci, dafa kayan lambu: Yanke broccoli, yanki barkono, karas, da namomin kaza, da mince tafarnuwa da gingerroot.
5. Da zarar an gama tofu, kuma a cire daga skillet, ƙara gwanin madarar kwakwa a cikin kwanon. Gasa na tsawon minti 2, sannan a zuba curry paste, ginger, da tafarnuwa, sannan a dafa na tsawon minti 2.
6. Canja wurin broccoli, barkono, karas, da namomin kaza zuwa skillet. Ƙara ruwan 'ya'yan itace lemun tsami, gishiri, da barkono. Cook na tsawon minti 8 zuwa 10, ko har sai kayan lambu sun yi laushi kuma cakuda curry ya jiƙa kuma ya kai daidaiton da ake so.
7. Yanke yanki na tofu cikin cubes-size.
8. Raba shinkafa cikin kwano. Cokali veggies da curry daidai gwargwado a cikin kwano, kuma ƙara tofu mai kauri a kowace kwano.
9. Ƙara cashews a kowane kwano, kuma yayyafa yankakken basil a saman.
10. Ji daɗi yayin da tasa ke da dumi!

Bayanan abinci mai gina jiki da 1/4 na girke-girke: 550 adadin kuzari, 30g mai, 13g cikakken mai, 54g carbs, 9g fiber, 9g sukari, 18g gina jiki

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