Tani waa bariis fudud oo cusbo leh oo bariis ah oo la sameeyey iyadoo la raaciyo tamaandhada iyo basbaaska. Waxaa laga yaabaa in aad haysato dhamaan maaddooyinka ku jira kalluumeysigaaga.
Isku dey in aad ku darto badeecad ama laba jajab oo ah basbaaska jalapeno kuleylka qaarkood, ama ku dar jeex jeexjeex ah jajabyo casaan ah. Digaaggu waxaa loo isticmaali karaa meel ka mid ah hilibka lo'da, ama ka dhiga maraq khudradda ah haddii aad doorbidayso qaab khudradeed.
Waxa aad u Baahantahay
- 2 qaado shiidan khudradeed
- 1/2 koob oo la jarjarey basasha
- 1/4 koob oo la jarjaray
- basbaaska cagaaran
- 1 toon dhuxul ballaaran (duqadda)
- 1 koob
- bariiska dheeriga ah
- 1 (14.5-wiqiyadood) ayaa laga yaabaa in la jarjaray yaanyada (dareere)
- 1 qaado shaah
- budada yar yar
- 1/4 qaado shukulaatada dhulka
- 1/2 qaado shaaha
- 1 1 koob oo caano ah
- maraq hilibka lo'da
- Ikhtiyaari: cilantro la jarjaray
Sida loo sameeyo
- Iska ilaali saliidda cuntada khudradda culus ee kuleyl dhexdhexaad ah. Ku dar basasha, basbaaska cagaaran, iyo toon. Karso ilaa basasha waa jeexan, kareyso inta badan.
- Ku dar bariiska ilaa skillet oo kari ilaa 2 illaa 3 daqiiqo, ama ilaa bariiska uu yar yahay. Ku dar tamaandhada, budada kalluunka, milix, iyo maraq hilibka lo'da.
- Soo qaado karkariga dabool oo dabool daboolka. Iska yaree kuleylka oo iska yaree ilaa inta dareeraha la nuugayo, illaa 20 daqiiqo. Dhadhami oo ku dar milix dheeraad ah haddii loo baahdo.
- Waxaad qurxisaa cilantro la jarjaray, haddii loo baahdo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 285 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 0 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 302 mg |
| Carbohydrateska | 57 g |
| Fiber diirran | 4 g |
| Protein | 8 g |