Haddii aad jeceshahay baradho la shiiday, waxaad u socotaa inaad jeceshahay qashinkaas wax lagu dubo, shimbiraha (cassava) oo dhadhan la dubay oo toon ah oo la jarjaray. Kani waa Caribbean cuntada raaxada ugu fiican.
Qoraallada Cook:
Waxaan jecelnahay inaan isticmaalo kala bar iyo kala badh cuntada, laakiin waxaad bedeli kartaa soymilk , caanaha oo dhan, caano 2%, ama caano ciiran.
Haddii aadan ka heli karin xididada cusub ee yuca, waxaad isticmaali kartaa yuca barafaysan oo horay loogu diyaariyey karinta.
Tilmaamaha loogu talagalay toonta qaydhka ayaa lagu daraa buuggan.
Waxa aad u Baahantahay
- 2 1/4 pounds
- yuca (cassava) -
- diiray oo dhajiyay
- 1 madaxa toonta duban
- 4 qaado oo sabdo ah
- 1 koobi kala badh kala badh iyo kala badh
- qanjaruufo oo la jarjaray
- milix iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
Isku qurxin garee:
- Foorno foorno ilaa 450 F.
- Iyadoo foornada kuleylka kululeyso, maqajir inta ugu badan ee maqaarka papery ah sida aad awooddo oo aad jarjareyso 1/2 inji oo ka soo dusha sare ee toonjirta.
- Iska ilaali toonta digrii ah tinfoil iyo saliid saytuun ah oo kor u kaca. Kadibna ku dhaji toonta adigana si adag ugu duub. Dubo ilaa hal saac.
- Iska ilaali toonta foornada oo u ogolow inay qaboojiso kahor intaadan taaban.
- Tuuji toonta ka soo baxa buunshaha suunka si aad u isticmaasho.
Cajiibka Yuca (Cassava) Tilmaamaha Qormooyinka:
- Inkasta oo ay toontu qoynayso, diirran tahay oo cube-yada (cassava) u karisid.
- Ku rid shaashadda dusha iyo dabool biyo leh cusbada.
- Soo qaado karkar, kadibna u yareeya kuleyl dhexdhexaad ah. Dabool kaddibna isku kari ilaa yaaqada si fiican loo kariyo - ilaa 20 daqiiqo. (Yca waa inay ahaato mid hindhis ah iyo mid yar oo fudfudud.)
- Kaca dabka ka sii daa biyaha kuleylka.
- Place yuca la kariyey ee baaquli weheliyaan kala badh iyo kala badh, toon la dubay, iyo subag. Mash wadajir leh barxadda barafka ama qashin adigoo isticmaalaya fiilo koronto.
- Xilliga uu ku jiro cunnooyinka, cusbo, iyo basbaas.
- Ku darso diiran.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 424 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 8 g |
| Fat | 4 g |
| Kolestarool | 34 mg |
| Sodium | 103 mg |
| Carbohydrateska | 74 g |
| Fiber diirran | 4 g |
| Protein | 5 g |