Broccoli-ga qudaarta ah iyo isku-tagga cauliflower ayaa si tartiib ah loo kariyey si ay u dhadhamiyaan maraqa jiiska ee cedar ah. Iskuday iyada oo leh jajab kedded dheeraad ah. Si aad u eegto cusub oo la dubay oo leh dufan kiciya, ku shub khudaarta la kariyey iyo jiiska si aad u yar oo karbfabool leh oo dusha sare kaga dheji jajabka rootiga. Bacriminta oo kaliya illaa dusha sare ee loo yaqaan 'browned'.
Isku day inaad si xor ah u sameyso broccoli ama qajaar laakin halkii isku-darka. Cuntada hilibka ee la kariyey waxay ku darsataa dhadhan wanaagsan, laakiin waxay dareemeysaa xor ka ah inay ka baxdo xajiin khudradeed.
Waxa aad u Baahantahay
- 4 xarig oo hilib doofaar ah
- 1 (10 oz) pkg baradho la qaboojiyey (dhalaalay)
- 1 (10 oz) pkg barafaysan barafaysan (la dhalaaliyay)
- 1 (10 3/4 oz) ayaa ku faafi kara maraqa cheddar cheddar
- Kosher cusbo iyo basbaas (dhadhan)
- Ikhtiyaari: 1/4 koob oo farmaajo ah
Sida loo sameeyo
- Iska ilaali hilib doofaar ah ilaa gaaban; Si fiican u daadi tuwaal waraaqaha ka dibna u darso.
- Broccoli iyo qajaar saaraha dheriga jilicsan. Maraq qaaddo khudradda; kula saydhaa leh hilib doofaar ah. Xilliga milixda iyo basbaaska.
- Dabool oo iska kari kari ilaa 3 ilaa 4 saacadood.
- Qiyaastii 20 daqiiqo ka hor intaan caleemaha la sameyn, ku dar jiiska cheddar.
Talooyin iyo Isbadelo
- Marka suufku dhammeeyo cunto karinta, u wareeji isku darka saxaraha iyo dusha sare leh eeyaha cunno yar yar ama ku dhowaad 1 koob oo ah jajabyo jilicsan oo jilicsan oo lagu rusheeyey 2 qaado oo subag . Tuubbo dhejis ah hoosteeda hoosteeda hoosteeda ilaa inta laga xiiray.
- Ku dar 1 koob oo karootada la jarjaray oo la kariyey si aad u hesho dhadhan dheeraad ah iyo midab.
- Ku dar qumbaha gawaarida casaanka ah ee la jarjaray oo leh weelka la jimicsado.
- Ku dar 1/2 koob oo ah basasha la jarjaray si saxan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 215 |
| Total Fat | 16 g |
| Fatuurad la ruxay | 9 g |
| Fat | 5 g |
| Kolestarool | 47 mg |
| Sodium | 391 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 2 g |
| Protein | 13 g |