Caano-badeedkan broccoli waa mid fudud oo buuxa dhadhan.
Tani u adeegso cunto kasta, wakhti kasta oo sanadka ah. Tani waa ladhan yahay sabiibta caadiga ah, laakiin waxaad xor u tahay inaad isticmaasho qaboojiye qalalan ama sabiib dahab ah.
Waxa aad u Baahantahay
- 1 baako (12 wiqiyadood) caanaha barafaysan
- 3 ilaa 4 qaado oo la jarjarey basasha cas, casriga ah
- 1/2 koob oo sabiib ah ama qaboojiye qalalan
- 1/2 koob oo miraha gabbaldayaha ah, doorasho
- 2 qaado
- la kariyey hilib doofaar leh , doorasho
- 2 qaado qaado liin macaan
- 1 qaado oo ah khal cad
- 1/4 koob oo majones dhalaalaya
- 1 qaado qaado oo labeen dhanaan ah
- 2 qaado sonkor, ama dhadhamin
- 1/2 shaaha laga sameeyey qudaar
- Salt iyo basbaas, dhadhamin
Sida loo sameeyo
1. Isku dar walxaha barafaysan ee barafka leh basbaas, sabiib ama mid furan, iyo miraha gabbaldayaha iyo hilib doofaar ah, haddii loo isticmaalo.
2. Waraaqo kale waxay isku daraan liin, khal, majones, labeen dhanaan, sonkorta, iyo miraha celery.
3. Ku shub dhaymada isku-buufinta kulaylka ilaa inta la isku daro. Qaboojiyaha ilaa intaad u adeegeysid.
4. Cuntada ugu wanaagsan, samee boodhadhka broccoli dhowr saacadood ka hor inta aadan qorsheynin inaad u adeegto.
Dabool iyo qaboojiyaha illaa intaad u shaqeyneysid.
Eeg sidoo kale saladh baradho ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 194 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 8 mg |
| Sodium | 188 mg |
| Carbohydrateska | 12 g |
| Fiber diirran | 3 g |
| Protein | 6 g |