Cuntadani, dhadhan fiican leh waxay ku sameysmaysaa naas dufan, khudaar, iyo digirta cas ee qasacadaysan. Isticmaal digirtaada kilyaha ama digirta guduudan oo yar yar ee ku jirta buuggaan.
Waxa aad u Baahantahay
- 2 (14-wiqiyadood) digirta gaduudan, digir yar yar ama kelyaha
- 4 afar xabbadood oo digaag ah, waa la jarjaray
- 1 qaado saliid saytuun ah
- 1 qaado oo sabdo ah
- 1 Basbaaska khafiifka ah ee cagaaran, la jarjaray
- 1 basbaaska dhexda gaduudka cas, dhexdhexaad ah
- 1/2 koob oo la jarjarey basasha
- 1 xumbo dhoobo, qasacadaysan
- 1 qaado qaado budada ah
- 1/2 qaado shaahi ah
- 1 (28-wiqiyadood) oo yaanyo ah
- 1 (6-wiqiyadood) yaanyo yaanyo ah
- 1 (4-wiqiyadood) waa la jarjarey oo la jarjarey,
- 1 koob oo biyo ah
- 1 qaado oo sonkor ah
- 1/8 qaado shaaha basbaaska cas (cayenne)
Sida loo sameeyo
- Shan 5-kiilo foornada Dutch ama shaashadda ka badan kuleyl aad u sarreeya, 1 qaado oo saliid saytuun leh, kariyo digaag ilaa gaaban, kareyso inta badan 2 ilaa 3 daqiiqo. Iyada oo qaaddo qaaddo, ka saar digaag tolka; qaboojiyaha illaa iyo intaad diyaar u tahay inaad ku noqotid qashinka.
- Ku dar subag qaboojiye kuleyl dhexdhexaad ah; kariyo basbaaska cagaaran iyo gaduudka, basasha, iyo toonta ilaa khudradu jilciso, kareyso marmar.
- Iska ilaali budada yar yar iyo garaaca; kari 1 daqiiqo. Iska ilaali digirta kelyaha leh dareeraha, yaanyada leh dareeraha, yaanyo, shimbiraha cagaaran, biyaha, sonkorta, iyo basbaaska cas; kuleyl aad u sarreeya, kuleylka karkaraya. Iska yaree kuleylka; isku kari, qaawan, qiyaastii 25 ilaa 30 daqiiqo, kareyso marmar.
- Ku dar digaag iyo kuleylka si fiican.
Digaag badan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1046 |
| Total Fat | 40 g |
| Fatuurad la ruxay | 11 g |
| Fat | 16 g |
| Kolestarool | 213 mg |
| Sodium | 282 mg |
| Carbohydrateska | 80 g |
| Fiber diirran | 23 g |
| Protein | 91 g |