Dufcadda diiran ee la isku qurxiyo iyo qorax fudud ayaa keena macaan iyo macaan oo nacnac ah oo ka mid ah sprouts sprouts ee khudradda fudud. Dhowr macaan oo la shiilay oo la rusheeyey ayaa ku darsaday wax yar oo dheellitiran-macaan oo macaan.
Haddii aad rabto inaad horay u sii dhigatid, ogow in ay si fiican u soo ceshadaan, kaliya ku keydso basasha la shiilay si aad ugu darto ka hor intaanad u adeegin wax walba si ay u joogaan.
Waxa aad u Baahantahay
- 1 rodol
- Sprouts Brussels
- 1 qaado oo saliid saytuun ah (ama subag)
- 1 basal dhexdhexaad ah (khafiifin jarjaran)
- cusbo dhadhanka ah (badda wanaagsan)
Sida loo sameeyo
- Jarjirta dhererka qiiqa caleenta cayayaanka iyo ka saar caleemaha madow, dibadda. Haddii ay biyuhu ka weyn yihiin, waxaa laga yaabaa inaad rabto inaad kala gooyo kala badh ama afar meelood.
- Iska ilaali saliidda sayniska ah ama subagga digsi weyn oo qaboojiye ama digsi digriiga ah. Ku dar foornooyinka dufan ee bakeeriga ah iyo 1/2 koob oo biyo ah, dabool, oo kariyo ilaa inta ay caleemaha qaniinayaan qaniinyada biyaha iyo biyaha ayaa soo baxaya, qiyaastii 5 daqiiqadood iyada oo ku xiran hadhuudhka waaweyn ee boogaha waa sida aad u jeceshahay sprouts aad karisay.
- Dhanka kale, kuleylka ku saabsan 1/4 inch oo saliidda khudradda ah ee ku yaala digsi ballaaran ama dherer. Iska ilaali saliidda ilaa 350 ilaa 375 F. Isticmaal heerkulbeeg si aad u cabirto heerkulka ama, haddii aadan haysan heerkulbeeg, ku dhaji gacantaada qaadka qoryaha saliidda. Haddii ay isla markiiba qoto dheer tahay, taasi waa heerkulka saxda ah. Haddii aysan qashin, saliideedu weli waa mid aad u qabow; haddii saliida si xoog leh ay u xajiso, waa mid aad u kulul. Ku dar basasha la jarjarey oo isku walaaq, ku walaaq saliidda si joogta ah si ay si isku mid ah u shiilaan, illaa mugdiga madow ee brown, qiyaastii 3 daqiiqo.
- Isticmaal qaaddo ama caarad qaboojis ah si aad ugu wareejiso basasha saliidda si aad u daadiso shukumaanada warqadaha. Waxay yareeyaan waxoogaa badan markaad dibadda u soo baxdo, sidaa darteed maskaxda ku hay.
- Marka caleemaha baayacmushtarradu ay yihiin kuwo jilicsan, waad karin kartaa inaad karisid si aad ugu darto bunal, haddii aad jeceshahay. Marka ay u sameeyaan si aad u jeclaato, iyaga kula saydhaa milix ay u dhadhamiyaan, ku darso basasha la shiilay, oo u adeega kulul.
Jacaylka cagaarshowga bikrada ah laakiin raadinta wax kale ama ma daryeeli mareeyaha ku lug leh halkan? Eeg sida loo sameeyo walaaqyada , oo leh furayaasha , boqoshaada, ama caleemaha naxwaha leh .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 91 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 102 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 4 g |
| Protein | 4 g |