Cunto khudradeed aan suurtagal ahayn waxay la mid tahay qiche. Haddii aadan garanaynin "nacas aan macquul ahayn," waxaa lagu sameeyaa ukumo iyo isku darka dubista, oo ay la socdaan khudaarta iyo mararka qaarkood hilibka. Isku daridda dhadhanka waxay u sameeyaan qado qadiif ah ama nasiib wacan, oo isku dhafka buskuna wuxuu hoos u dhigaa hoosta, isaga oo siinaya dalag yar.
Noocaan waxaa ka mid ah broccoli la jarjaray ama aan tayo lahayn ama labadaba. Goynta basbaaska jarjaran iyo basasha ku dar dhadhan iyo midab si saxan.
Dambe maqal ah, ku dar hilib doofaar, hilib lo'aad oo la kariyey, ama hilibka lo'da ee loo yaqaan 'fill'.
Waxa aad u Baahantahay
- 2 1/2 koob oo ah broccoli la jarjaray ama aan tayo lahayn, ama labadaba
- 1/2 koob oo la jarjarey basasha
- 1/2 koob
- basbaaska cagaaran ama basbaaska gaduudka cas
- 1 koob (4 wiqiyadood) jiiska cheddar cheddar
- 1 1 koob oo caano ah
- 3/4 koob oo iibsaday ama
- nadiifinta biskerka guriga
- 3 ukun weyn
- 1 qaado oo milix ah
- 1/4 shaaha basbaas
Sida loo sameeyo
- Foornada kuleylka ah illaa 400 F. Dufan yar oo dufan leh.
- Duufaanta, waxay keenaysaa qiyaas 1 inch oo biyo ah oo cusbada ku kari ah (ku dhowaad 1/4 qaado oo milix ah oo biyo ah). Broccoli iyo / ama qajaar laawe ilaa inta laga; si fiican u daadi.
- Isku dar broccoli, basal, basbaaska cagaaran, iyo farmaajo saxanka qabriga.
- Ku rid caanaha, isku darka biskada, ukumaha, milixda, iyo basbaaska ku jira sheyga; geedi socodka xawaaraha sare ilaa 15 ilbiriqsi, ama ilaa inta la siman yahay. Isku dar isku dar ah saxan qabow.
- Dubo 35 illaa 40 daqiiqo ama ilaa boodh iyo dahab dahab ah oo nadiif ah.
- U daa 5 daqiiqo ka hor intaadan u adeegin.
- Qurxin sida loo doonayo. Qaboojiyaha caleenta qudaarta ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 235 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 8 g |
| Fat | 4 g |
| Kolestarool | 149 mg |
| Sodium | 338mg |
| Carbohydrateska | 12 g |
| Fiber diirran | 2 g |
| Protein | 14 g |