Miyaad jeceshay baradhada au ee xayawaanka ah, laakiin waxay u baahan tahay cunto kariye? Khudradda caagga ah ee la kariyey ee baradhada ayaa lagu daboolay suugo taajir ah oo jilicsan oo aan lahayn wax caano ah. Noockan vegan wuxuu ka dhigaa suugo sir ah oo dheellitiran oo ka baxsan khamrada nafaqada .
Inkastoo ay jiraan noocyo badan oo jiiska jiiska ah oo ku yaal suuqa, ma aha inaad u baahan tahay iyaga oo u baahan gratin baradho au. Waxaad ogaan doontaa in khamriga nafaqada uu sidoo kale sameeyn karo hilibka.
Haddii aad jeceshahay baradho la dubay au gratin, waxaa laga yaabaa inaad jeceshahay tilmaanta isku midka ah ee baradho la jeexay . Waxaad sidoo kale ku raaxeysan kartaa baradho la jarjaray oo baradho leh oo leh cagaarka cagaaran sida kala duwanaanta baradhada baradhada barafka.
Waxa aad u Baahantahay
- 3 baradhada, oo la jarjaray 1/3 inch oo qaro weyn
- 1 basal, la jarjarey
- 1 xumbo dhoobo, qasacadaysan
- 1 Tbsp + 1/4 koob saliid saynis ah
- 1/2 koob oo ah margarine vegan
- 1/2 koob oo bur ah
- 3 1 koob oo biyo karkaraya
- 1 tsp milix
- 2 Tbsp soya soya
- 1/4 tsp. midab leh
- 3/4 koob
- khamiirka nafaqada
- 1 / 2-3 / 4 tsp paprika (optional)
Sida loo sameeyo
- Foorno ilaa 350 F.
- Soo qaado laba dheriyo oo biyo ah karkar, mid ka mid ah si aad u karisid maraqa baradho (haddii aadan samaynin taas microwave halkii), mid biyo ah karkariyo suugada.
- Gaar baradho ku saabsan 1/3 inch qaro weyn.
- Waxaad u baahan tahay inaad hore u kariso baradho si ay si fiican u sameeyaan ka dib markaad dubeysid digada. Ku dar baradhada si aad u karkariso biyaha una kari 5-6 daqiiqo. Beddel ahaan, waxaad ku dhejin kartaa foorno khudradda ku jirta mikrowave shan daqiiqo. Ha boodin oo ha yeelin maraqaaga aad u jeedo baradho la shiiday.
- Si wanaagsan u daadi, ka dibna ku kala bixi baradhada kala bar ee saxanka casserole.
- Xardhan basasha iyo toonta toonta.
- In skillet weyn, basasha sauté iyo toonta saliid saytuun ah 3-4 daqiiqo. Iska yaree kuleylka iyo ku dar margarine vegan iyo bur, si tartiib ah u walaaq ilaa intaa ka sii dheer.
- Ku dar biyo karkariyo, milix, Maraqa soyka iyo midhaha, marar badan isku kicin ilaa inta kale. Ku dar hal 1/4 koob oo saliid saytuun ah iyo khamriga nafaqada ah, oo mar walbana karaya ilaa iyo si fiican isku dhafan.
- Shub kala bar oo isku dar ah walxahaas kala badh baradho ee saxanka caagadda; ku dar lakabka ka mid ah barandhada haray, ka dibna ku dabool maraqa haray.
- Dabool iyo dubi 10 daqiiqo. Soo saar, iyo dubi 10-12 daqiiqadood dheeraad ah. Ka saar digsiga foornada. Dusha sare ugu daadi paprika, haddii loo baahdo.
- U ogolow bataatiyada au gratin inay ku qaboojiso 10 daqiiqo ka hor inta aanad u adeegin, sida Maraqa sii xoojin doono marka uu qaboobo.
Ku raaxee saxankaas salad saliideed ama khudaar la dubay.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 531 |
| Total Fat | 20 g |
| Fatuurad la ruxay | 4 g |
| Fat | 9 g |
| Kolestarool | 0 mg |
| Sodium | 1.622 mg |
| Carbohydrateska | 79 g |
| Fiber diirran | 9 g |
| Protein | 11 g |