Maraq digaag ayaa runtii u fiicneyd nafta, iyo kareemka maraq digaaggu waa jecel yahay. Laakiin dhammaanteen waan ognahay in maraqyada ku salaysan cream-ku lagu dari karo baruurta, iyo maraq qasacadaysan oo ay ka buuxsanto sodium, calories, iyo walxaha ilaaliya. Adoo karsaaraya naqshad yar oo dufan ah oo kareem ah oo maraq digaag ah, waxaad xakameyn kartaa maaddooyinka iyo inaad sameysatid mid adag laakiin badan oo caafimaad leh.
Iyada oo la beddelayo caano aan ka badnayn nus iyo badh aan caano lahayn oo loogu talagalay kareemka culus ee caanaha lagu isticmaalo, baruurta dufanku si weyn ayey u yareysaa qandadan. Ku darista aromatics, khudradda, iyo geedo yaryar waxay bixiyaan maraq dheelitiran oo dhadhan leh marka lagu daro fiitamiino iyo macdano caafimaad leh, waxayna ka dhigtaa nooc ka mid ah roodhida dhogorta ah ee aan lahayn qolof ah. Isku day in aad iska bedesho khudradda si aad ugu darto dadka ugu cadcad. Waxa kale oo aad ku deyn kartaa hadhaaga hadhay - haddii maraqku ka soo baxo markii la diiriyo, si tartiib ah u walaaq kuleyl aad u hooseeya ilaa mar kale la isku daro. Ku darso qado kulul ama rooti oo dhan.
Waxa aad u Baahantahay
- 2 tsp. canola saliidda
- 1 koob oo la jarjarey basasha
- 1 koob oo karootada jarjaran
- 1 1 koob oo ah boqoshaada la jarjaray
- 1 tsp. qalajiyey qandhooyin isku qasan (sida keegaga, basil, oregano, marjoram, sage, bosemary)
- 2 koob oo la kariyey digaag, jarjar xabadaha
- 1 koob digir ah (cusub ama la qaboojiyey)
- 4 koob oo dufan la'aan ah, maraq digaag ah oo sodium ah
- 1 koob oo nus la'aan ah oo nus ah
- Caanaha 1/4 koob oo qashinka lagu daraa 1/4 koob oo caano ah oo aan caano lahayn
- Salt iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
- Saliidda kuleylka ah ee digsiga weyn ama Foornada Nederlandka ee kuleylka dhexdhexaadka ah.
- Basasha Sauté iyo karootada illaa basasha ayaa la jilicsan yahay, ilaa 7 illaa 8 daqiiqo. Ku dar boqoshaada iyo caleemaha isku qasan, iyo qori 5 daqiiqo dheeraad ah.
- Walaaq digaag iyo digir, ka dibna ku dar maraq digaag.
- Soo qaado karkar, ka dibna yareeya kuleylka oo isku kari ilaa 15 daqiiqadood.
- Ku dar kala badh iyo bar nus la'aan. Iska xoqin isku dar walbaha isku dar ah iyo sii wad si tartiib tartiib ah u walaaq 5 daqiiqo oo dheeraad ah ilaa intaa ka sii dheer.
Per Serving: Calories 124, Kalooriyeyaashii Fatta 21, Wadar Tirada 2.4g (Sum 0.6g), Kolestarool 34mg, Sodium 136mg, Carbohydrate 9.6g, Fiber 2g, Protein 16.1g
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 255 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 5 g |
| Fat | 5 g |
| Kolestarool | 63 mg |
| Sodium | 540 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 2 g |
| Protein | 21 g |