Walaacaha wata waxay leeyihiin muuqaal ka sareeya garoocad shinbiraha, laakiin iyaga oo ka dhigaya mid fudud. Cuntadani waxay isticmaashaa maaddooyinka aasaasiga ah si ay isugu duubaan bacaha dhaqameed ee mashiinka qafiifka ah.
Cuntadani waxay ku baaqeysaa in la isticmaalo daloolaha wata qafiska loo isticmaalo si loo isticmaalo, maaddaama wakhtiga wax lagu kariyo uu yahay 5 ilaa 7 saacadood, goynta dhaqaale ee wanaajinta sida woxooda garabka bidix ayaa loo isticmaali karaa. Cuntada muddada dheer, oo gaabis ah ayaa burburin doonta unugyada isku xiran ee garabka garabka adag adoo samaynaya suunka iyo foostada.
Waxa aad u Baahantahay
- 1 qaado oo saliidda khudradda ah (ama saliid saytuun ah oo dheellitiran)
- 4 Astaanta ari dabka (ama garoocaha garabka)
- 2 qaado
- bur (oo dhan)
- 2/3 koob
- maraq lo'da (ama
- maraq digaag )
- 1 (14.5-wiqiyadood) oo yaanyo ah (la jarjaray)
- 1 toon qashin (dufan)
- 1 qaado kareem oo la yaanyo ah
- 4 lafdhabarka celceliska (khafiifinta jarjaran)
- Qashinka cusbo koonfureedka iyo basbaaska dhulka madow, si aad u dhadhamiso
- Gannaan: dhir (jarjaran)
Sida loo sameeyo
- Iska ilaali saliidda khudradda ee ku taalla skillet ama digsi daboolan kuleyl dhexdhexaad ah.
- Kaadi wata midabkeed oo bur ah oo si dhakhso ah ugu kori labada dhinac ee saliidda kulul.
- U wareeji adhiga wanaajinta si aad u yareyso kariyaha.
- Warshad dhexdhexaad ah, isku darso hilibka lo'da ama maraqa digaaga, yaanyada la jarjaray ee la jarjaray, toonta, khudradda yaanyo, iyo celceliska jarjaran. Ku dar milix iyo basbaas ay u dhadhamiyaan. Soo qaado isku dar ah karkarin, kareyso marmar.
- Shub walxaha kuleylka kulul ka badan bacaha wanaajiya ee kariyaha qunyar-socodka ah.
- Dabool oo ku kari ilaa Sare 30 daqiiqo, ka dibna u leexo LOW oo sii wad raashin 5 ilaa 7 saacadood.
- Dhadhami si aad uhesho xawaashka iyo u adeega dhirbiirada rusheeyey leh dhir badan oo la jarjarey.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 978 |
| Total Fat | 60 g |
| Fatuurad la ruxay | 24 g |
| Fat | 26 g |
| Kolestarool | 258 mg |
| Sodium | 786 mg |
| Carbohydrateska | 34 g |
| Fiber diirran | 5 g |
| Protein | 74 g |