Cuntadani barafka ah ee barafka ah ayaa sahlan in la sameeyo qashinka. Isku day inaad si toos ah ula qabsato heerka xayeysiiska si aad ugu habboonaato dhadhanka qofkii ku soo ururay miiskaaga. Lacag kale: waad diirin kartaa oo wax walbana aad ku dari kartaa maalin kahor - dabool oo dabool ilaa aad diyaar u tahay inaad walxaha u geliso dheriga waqti casho ah.
Fiiro gaar ah: Tan waxaa si fiican loogu sameeyaa caanaha caadiga ah ee qumbaha, oo leh tufaaxa isla markaana xajiya xitaa marka la kariyo. Haddii aad dooratid inaad isticmaashid caanaha qumbaha yar-yar, ha u oggolaan in ay ku timaado karkar ama ay kala soocayso.
Waxa aad u Baahantahay
- 2 baradho macaan
- 1 madax (qiyaastii 1 rodol)
- broccoli
- 2 xabo oo toon ah
- 1-3 cusub
- digaag kulul
- 4 basasha cagaaran
- 1-inch oo gaaban oo cusub
- 2 qaado oo saliidda cuntada ah (ama saliida canola)
- 1/2 qaado shukumaan milix ah
- 2 15-wiqiyadood ah caanaha qumbaha
- Kala soocista xargaha: cilantro
Sida loo sameeyo
- Peel barandhada macaan oo jarjar googo gala. Isku jar broccoli ka dibna u googalay qulqulka qaniinyaha. Peel qoqobka broccoli iyo jarjar wareega khafiif ah.
- Samee shaqada kale ee udiyaar-gelinta: Peel iyo fal waxashlaata toonta; si fiican u jilciya chiles; jarjar oo jar jartey basasha cagaaran; diirka ka dibna jeexi caanaha. Dhamaan dhinacyada.
- Dheriga dhexdhexaadka ah kuleyl aad u sarreeya, kululeey saliidda. Ku dar toonta, jajabyada, basasha, sambabada, iyo milixda. Karso, kareyso, ilaa xad-dhaaf ah oo udgoon, ilaa 30 il-biriqsi. Ku dar barandhada macaan iyo caanaha qumbaha iyo isku karkari. Iska yaree kuleylka iyo karinta 10 daqiiqo.
- Ku dar broccoli oo isku kari ilaa inta khudaarta la jeexi karo, illaa 10 daqiiqo oo dheeraad ah.
- Ku darso curry kulul, bariis la kariyey oo lagu qurxiyo cilantro, haddii aad jeceshahay.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 755 |
| Total Fat | 59 g |
| Fatuurad la ruxay | 46 g |
| Fat | 7 g |
| Kolestarool | 0 mg |
| Sodium | 547 mg |
| Carbohydrateska | 57 g |
| Fiber diirran | 13 g |
| Protein | 13 g |