Digaaggu waa nooca loo yaqaan 'protein-to-protein' inta badan, laakiin qoobka ayaa ah midka labaad (iyo aniga ahaan, runtii xero). Marka laga reebo inay noqoto mid la qabatimay oo aan loo baahnayn , waxay ku karsanayaan si dhakhso ah, iyo marka ay kuleylka (ama ka badan tahay kulul, marka ay dareemeyso sida aad ugu dhufatay afkaaga qaar ka mid ah xayawaanka diimeed), ama aad u socoto si aad casho u hesho (had iyo jeer), taasina waa qiimo wax ku ool ah.
Kuwani waa si dhakhso ah, sidaas fudud, iyo dhadhan cusub. Waa inaad marinka maskaxda ku haysaa sidoo kale digaag ahaan. Isku day midhahale kale meeshii basil, sida oregano ama tarragon ama chives (waxaad sidoo kale ku siin kartaa rusheyn oo ah caleemo cusub dhamaadka). U adeegso cagaarka guga dabiiciga ah ee guga, ama Sauteed Kale iyo Brussels Sprouts oo leh Bacon xilliga dayrta. Waxaad isticmaali kartaa gawaarida yaryar oo yar, laakiin jumbo ayaa si cad u soo bandhigaya bandhig fiican.
Haddii aad ku jirto maskaxda maskaxda ah fiiri Kaararka Qandhada Qandhicilka leh Qoryaha Lacagta Lagu Rido iyo Scallop iyo Pancetta Kebabs leh Balsamic Glaze.
Waxa aad u Baahantahay
- 2 qaado oo casiir liin macaan
- 1 qaado qaado liin ama lime cusub
- ½ qaado shaah
- jiiska jilicsan cusub
- 1 toon qashin,
- si fiican u duuban
- 2 qaado oo saliid saytuun ah
- 1 qaado oo la jarjaray basil cusub
- Cusbo Kosher iyo basbaas dhulka ku jira oo dhadhankiisa
- 1 lakab oo lafdhabax leh oo jilicsan
Sida loo sameeyo
- Ku qoyn siddeedaad 8 ilaa 12-inch skewers oo biyo ah si aad u daboosho ugu yaraan 30 daqiiqo.
- Warqad weyn ama weel balaastig ah, isku dar qasac casiir, liin ama liin macaan, jilicis jilicsan, toon, saliid saytuun ah, basil, iyo milix iyo basbaas ilaa iyo si fiican isku dhafan. Ku dar dufanka iyo isku daadi walxaha isku laab. Ha ku fadhiisan heerkulka qolka 15 daqiiqo, ama qaboojiyaha 1 ilaa 2 saacadood.
- Tijaabi broiler ama shiil. Iskuday jilitaanka, iyaga oo si siman u kala qaybsan iskeelka. Iska xoor marin kasta oo marinadeey ah. Broil ama kuleylka qiyaastii 6 daqiiqo wadar ahaan, isu rogay sida bunka, illaa inta keliya ee la kariyo oo dhan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 204 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 227 mg |
| Sodium | 676 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 1 g |
| Protein | 27 g |