Digaag iyo dhirbaaxo ku samee koox ka mid ah budada shimbiraha. Isticmaal dhir aan cusubeyn haddii xilli ciyaareedka, ama maraq ka samee maraq dhogorta leh. Si kastaba ha noqotee, budada wey dhadhamin doontaa!
Naasaha digaaga ama laba kalluun digaag ah (hoos fiiri) waa kuwo deg deg ah oo sahlan haddii aadan lahayn digaag kale. Ama samee budada leh haraaga bidixda ah. Doorasho kale oo dhadhan fiican leh waa ham. Ku dar 1/2 koob oo ah ham la kariyey oo leh 1 1/2 koob oo ah digaag la jarjaray haddii aad jeclaan lahayd. Duufaanku waa wax macaan leh oo leh ubaxyo broccoli ama digir Ingiriis ah. Wixii midabka dheeriga ah iyo dhadhanka, ku kari 1/4 koob oo karootada ciyaaraha ah iyo basbaaska.
Ku darso budada digaaga ah ee dufanka leh burooyinka baradhada , lakabyo , ama buskud . Ku dar sooman ama salad la tuuray si qadada ama qadada ku qanacsan.
Waxa aad u Baahantahay
- 4 qaado oo sabdo ah
- 1 koob oo la jarjarey basasha
- 1/2 koob celcelis jarjaran
- 1/4 koob oo ah basbaas jarjar gaduud ah
- 1/4 koob
- bur-macaan oo dhan
- 3 koob oo digaag ah
- 1 baradho badan oo la dubay, diiray oo la jarjaray
- 2 koob oo la kariyey digaag la kariyey
- 1 rodol oo dherer ah, dhoobada dhoobada ah ayaa laga saaray, oo la jarjaray dherer 1/2-inch
- 2 koob
- kareem culus
- 1 qaado oo cusbo, ama dhadhan
- 1/4 qaado shiidan basbaaska miro madow, ama dhadhamin
- 1 qaado qaado dhir cusub oo la jarjaray
Sida loo sameeyo
- In digsi weyn, subag kulul ka badan kuleyl dhexdhexaad ah. Saute basasha iyo celery ilaa 3 daqiiqadood; ku dar basbaas jarjar oo ku kari 1 daqiiqo ka dheer.
- Walxaha ku dar walxaha khudradda ah illaa iyo inta si fiican loogu daro. Sii wad wax karinta 1 daqiiqo, kareyso si joogto ah. Ku dar stock digaag oo walaaq isku dar. Ku dar baradho la jarjaray oo isku kari.
- Iska yaree kuleylka hoose, dabool, oo isku kari ilaa 15 daqiiqadood, ama ilaa barafku yahay hindise. Ku dar dhuxusha iyo digaaga la kariyey; wax yar kari ilaa inta uu dherjirku si fudud u garaaci karo fargeeto.
- Ku dar kariimka iyo cusbo iyo basbaas, dhadhan.
- Walaaq dhir ka hor intaadan u adeegin.
Sidee loo xakameyn karaa naasaha digaaga
- Dukumiinka digaaga ku rid digsi dhexdhexaad ah oo daboolo biyo (ama qayb ka mid ah kaydka), iyo qiyaastii 1 qaado oo cusbo cusbo ah. Ku dar kiriimyada dhirta, caleemaha, basasha, caleen caleen, toon, iwm., Haddii loo baahdo.
- Biyo ku kari biyo kuleyl aad u sarreeya. Iska yaree kulaylka yar, dabool, oo karsado ilaa 10 ilaa 15 daqiiqadood, ama ilaa digaaggu gaaro 165 F.
- Demi digaag; qaboojiyaha ama laadhuuda iyo isticmaali karista cuntada.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 694 |
| Total Fat | 50 g |
| Fatuurad la ruxay | 27 g |
| Fat | 15 g |
| Kolestarool | 180 mg |
| Sodium | 965 mg |
| Carbohydrateska | 31 g |
| Fiber diirran | 5 g |
| Protein | 31 g |