Waxa aad u Baahantahay
- 6 ukun
- 6 ukunta ukunta
- 1 wiqiyadood
- Jiiska Parmesan , oo si cajiib ah u dillaacsan (qiyaastii 1/2 koob)
- 1/2 qaado shaah cusub oo madow
- basbaas
- 1/2 koob oo la jarjaray
- caleemaha basil
- 2 Tablespoons
- saliida sayniska , isticmaalka kala qaybsan
- 1 basal yar, la jarjaray
- 6 xaleef (3 wiqiyadood) turkey
- buskud ah , la jarjaray
- 2 koob oo la jarjaray
- 1 koob (4 wiqiyadood) la kariyey, la jarjaray
- baradho
- 1/2 rodol
- dhirbaaxo , jarjar oo jarjar qaybaha 1-1 / 2-inch
- 1 koob oo cherry yar yar ama canab
- yaanyada
Sida loo sameeyo
Foorno ku kari ilaa 400 F. Isku duwo ukumo, ukunta ukunta, farmaajo beebka, basbaaska, iyo basil; kaydka qaboojiyaha ilaa inta la diyaarinayo isticmaalka.
Heat 1 qaado saliid saytuun ah oo ku yaal 10-inch skilet-ka ama digsi foorno leh oo kuleylka kuleylka leh. Ku dar basasha iyo kariyo, kareyso, ilaa jilicsan iyo wax yar oo dahab ah, 7 illaa 9 daqiiqo.
Ku dar hilib doofaar oo ah cunto kariye, kareyso, ilaa inta la jeexanayo, 4 ilaa 5 daqiiqo. Ku dar boqoshaada iyo kariyo ilaa inta la jilcinayo, 3 ilaa 4 daqiiqo.
Ku dar baradho, dhir, iyo yaanyada; kari 2 daqiiqo dheeraad ah illaa inta uu asparagus bilaabmayo inuu jilciyo.
Ku dar saliid daboolan si aad u kariso una walaaq si ay ugu daraan hilib doofaar iyo khudaarta. Isku dar isku darka ukumaha iyo lakab-saar digsi si siman loo qeybiyo ukunta. Karso ilaa inta ay ukumo bilaabaan in ay sameeyaan, 3 ilaa 4 daqiiqadood. Ku wareeji foornada iyo karinta illaa dusha sare waa mid si wacan loo xiiray, ukumana si buuxda loo dhigay, 11 illaa 12 daqiiqo.
Ka saar foornada oo ha qabow yaree. Iska yaree 6 joodar isku mid ah. (Fiiri: Waxaa la siin karaa diirimaad ama heerkulka qolka.)
Nafaqada halkii adeeg: Calories 220; Dufanka 13.7g (fadhiisan 3.8g, mono 6.6g, poly 2.2g); Kolestarool 202mg; Protein 16g; Carbohydrate 9g; Sonkorta 3g; Fiber 2g; RS 0.2g; Sodium 384 mg
Qaybta Taranka: Ellen Kunes iyo Frances Largeman-Roth (Oxmoor House)
Ku daabacan fasax qoraal ah.
Noocyada La Xiriira La Yidhaahdo
• Cuntada Frittata Ranchera
• Baradho iyo Caramelized Basasha Frittata oo leh Gorgonzola Recipe
• Qorshaha Barafka Casriga ah ee Koonfur-galbeed
• Salamiinka Salmon Omelet
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 260 |
Total Fat | 13 g |
Fatuurad la ruxay | 4 g |
Fat | 6 g |
Kolestarool | 223 mg |
Sodium | 353 mg |
Carbohydrateska | 18 g |
Fiber diirran | 4 g |
Protein | 18 g |