Budada kilyaha, basbaaska, iyo yaanyada dhadhan dhadhan fudfudud leh. Cuntadan waxaa lagu sameeyay digirta qoyan ee qalalan ee lagu kariyey mashiinka qafiifka ah ka dibna lagu daro hilibka lo'da ee lo'da.
U adeegso digirtaas fareeshka leh ee leh digirta cusub ee la dubay iyo salad basaas ah. Ama u adeeg shiil miro bariis kulul ama spaghetti.
Chili ayaa si qurux badan u qaboojiya, sidaa daraadeed u samee dheeraad ah oo qaboojis badh cunto cunid mustaqbalka ah. Waxyaabaha hadhaaga loo isticmaalo waxaa loo isticmaali karaa suuqyo kala duwan. Ku dar kilyaha bidix si burritos, caleemo, ama tacos , ama isticmaal bacrimin sida dusha sare ee loo yaqaan nachos ama baradho la dubey . Fiiri talooyinka iyo kala-duwanaanta fikrado badan.
Waxa aad u Baahantahay
- 1 rodol oo digir ah oo qallalan
- 3 1 koob oo biyo ah
- 1 qaado oo saliidda cuntada ah
- 1 koob oo la jarjarey basasha
- 1 basbaaska weyn ee cagaaran, jarjar
- 1 basbaas yar oo kulul, la jarjaray, dooran (jalapeno ama serrano)
- 1 hilib lo'aad oo hilib ah, ugu yaraan 80% lean
- 1 (14.5 oz) oo la jarjaray yaanyo
- 2 qaado qaado budada budada ah
- Cusbo Kosher iyo basbaaska dhulka madow cusub, dhadhamin
- Garnishes kala duwan : kareecada , guacamole, la jarjaray, lowska , lowska , lowska cagaaran, lakabyo jilicsan, lakabyo jilicsan, lakabyo caleenta ah oo la jarjaray,
Sida loo sameeyo
- Biyo raaci oo kala sooc digirta faraha, adoo soo qaadaaya digir kasta oo qaldan ama dhagax yar.
- Isku darka digirta iyo biya-gareerka qashinka; daboolo oo isku karsaaro HIGH ilaa 3 saacadood ama ilaa digirta ay yihiin kuwo jilicsan (talaabadan si dhaqsi ah ayaa loo samayn karaa si dhakhso ah).
- Iska ilaali saliidda cuntada khudbadda weyn ee kuleylka dhexdhexaadka ah. Ku dar basasha iyo basbaas jarjar oo la kariyo ilaa inta la jilcinayo; u wareeji kariyaha qunyar-socodka ah.
- Ku dar hilibka hilibka lo'da ee skillet iyo kariyo illaa aan casaan lahayn, leexin iyo kareyso inta badan. Si fiican u daadi oo u wareeji kariyaha gaaban.
- Ku dar tamaandhada iyo budada kalluunka hilibka lo'da iyo digirta; isku walaaq si aad isugu qorto. Dhadhami oo ku dar milix iyo basbaaska basbaaska madow, sida loo baahdo.
- Iska yaree meesha kuleylka kuleylka ah ee kuleylka ah ilaa LOW; daboolo oo isku kari ilaa 3 ilaa 4 saacadood ka dheer.
- Bitrinka ugu sarreeya ee la jaanqaadkaaga waxaad ka heli kartaa qurxinta aad doorbidayso.
Waxay samaysaa 6 illaa 8 xabbo.
Talooyin iyo Isbadelo
- Isticmaal digir casaan yar yar ama digir fiican oo woqooyi ah oo ku dhex jira qeeylo.
- Qaboojiyaha ama haraaga haraaga cuntada hadana raashinka mustaqbalka. Ama laba jeer diyaargarow iyo qaboojis badh.
- Si aad u noqotid miro yar, waxaad isticmaashaa hilib lo'aad oo caato ah ama turki ama dhulka digaaga.
- Ku dar miisaan kale oo hilib lo'aad ah oo loogu talagalay "hilib-jecel" shiidi.
- Beddeli qaar ka mid ah hilibka lo'da dhulka leh hilibka doofaarka caatada ah ama ku dar 1/2 ilaa 1 rodol oo hilib doofaar ah oo hilibka lo'da ku shaqeeya.
- Isticmaal bryii bidix ee burritos, tacos, ama omelets, ama u isticmaal sida bacda baastada. Waxay ka dhigtaa dusha sare ee baradho la dubay, sidoo kale!
- Si qadada microwave loo xoojiyo, xakamee haraaga ku jira qeybo kali ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 367 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 3 g |
| Fat | 4 g |
| Kolestarool | 50 mg |
| Sodium | 157 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 13 g |
| Protein | 30 g |