Kani waa maraq fudud oo la sameeyo, waana miisaan ku filan inuu noqdo saxan weyn. U adeega maraq beertka leh rootiga cusub ee la dubay ama duubka qolofka leh.
Waxa aad u Baahantahay
- 1 lafaha jilicsan
- 3 koob oo biyo ah
- 3 koob
- maraq digaag
- 2 xabo oo toon ah, la jajabiyey oo duqeeyey
- 1 koob oo la jarjaray basasha
- 1 koob oo karootada la kariyey
- 1 koob oo caleenta la kariyey
- 1/2 koob oo caleenta ah oo la jarjaray, doorasho
- 1/4 qaado shaaha basbaaska madow
- 2 qaado shiil cusub ama qallalan
- 2 qaado shaah
- Xilliga Koolejka ama
- cusbada cusbada leh
- qanjaruufo
- 1 koob oo caleemo hadhuudh ah
- 1 koob oo baraf ah la jarjarey ama la isku qalajiyey
- 2 daasadaha (15 wiqiyiin kasta) digir Weyn Waqooyi ama Biyo, oo la miiray oo la fadhiistay
- 2 daasadaha (14.5 wiqiyadood kasta) yaanyo, la jarjaray
- 1 koob oo la kariyey ham, doorbidid
Sida loo sameeyo
- Isku darka lafaha, biyaha, iyo maraq digaag oo digsi ah. Ku dar toonta, basasha, dabacasaha, celery, fennel, basbaas, dhir, cagaarka iyo xayawaankaaga. Soo qaado karkar. Iska yaree kuleylka, dabool, oo isku kari ilaa 1 ilaa 1 1/2 saacadood.
- Ku dar miirta, isbinaajka ama khudaarta cagaarka ah, digirta, iyo yaanyada.
- Ka saar lafaha jinka iyo hilibka ka jar lafta iyo laadhuu. Xaydhka dufanka sare ee maraq iyo ku dar jajab, oo ay weheliyaan hamka dheeriga ah, haddii la isticmaalo.
- Dhadhami oo ku dar milix iyo basbaas, dhadhan.
- Isku daa ilaa 30 daqiiqo ka dheer.
Waxaad sidoo kale u eg kartaa
Miraha Cagaaran ee Beerka leh Sausage, Ham, Squash, iyo Spinach
Xawaashka Cabbiriga Beer Lidil leh Qiiqa sigaar cabba
Kale iyo Beer Cannaan oo Beer leh
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 369 |
Total Fat | 2 g |
Fatuurad la ruxay | 1 g |
Fat | 0 g |
Kolestarool | 4 mg |
Sodium | 792 mg |
Carbohydrateska | 68 g |
Fiber diirran | 19 g |
Protein | 23 g |