Caano this ee miro baradho likaha ah waa mid fudud in la sameeyo, laakiin waa mid aad u wanaagsan, qof walba had iyo jeer ayaa i weydiinaya cunto! Marka aad dooranaysid caanahaaga caanahaaga ah, natiijooyinka ugu wanaagsan waxay raadiyaan noocyo soy ah oo la qaboojiyey oo ay ku jiraan carradaan, taas oo gacan ka geysan doonta xasilinta caanaha soyka inta lagu jiro kuleylka iyo ka hortagga kala goynta.
Maraqkani wuxuu si fiican u shaqeeyaa nalka wanaagsan ee rootiga.
Waxa aad u Baahantahay
- 3 tbsp. saliida saytuunka
- 1/4 koob oo toon ah (cusub, la jarjarey)
- 2 basasha waaweyn (vidalia kala duwan, la jarjarey)
- 4 jarjar caleen (jarjaran)
- 2 1/2 rodol rodon (dambiile, jarjaran)
- 2 tbsp. dhir (cusub, jar jartey)
- 2 tsp. Yourme (qalajiyey)
- 1/2 koob shariif
- 7 koob oo maraq ah (qudaar)
- 1 koob oo ah labeen dhanaan (caano la'aan, sida Tofutti)
- 1 1/2 koob oo ah soymilk (cad, oo dheeraad ah haddii loo baahdo)
- 1 qanjaruufo (dhadhan)
- 1 qanjirada basbaaska madow (dhadhan)
Sida loo sameeyo
1. Duufaan weyn oo kuleylka kuleylka leh, kuleylka saliidda. Markaa kulul, ku dar toonta, basasha iyo celery, inta badan kareyso ilaa basasha ay jilicsan yihiin oo udun, ilaa 5 daqiiqo. Add likaha, dhir, khudradda la qalajiyey iyo shariib iyo kariyo, kareyso inta badan, ilaa boqoshaada la jilciyo. Ku dar maraq qudaar ah, isku walaaq isku kari, ka dibna diiri dabka kaddibna isku kari ilaa 10 daqiiqadood.
2. Si taxaddar leh ugu wareeji maraq barta weyn ama roodhida.
Ka shaqaynta qoryaha, ka shaqee maraq ilaa ay ka siman yihiin, qaybinta caanaha aan caanaha lahayn ee caano iyo soy soya galay dhexdhexaadiyaha markaad tagto ilaa dhammaantood la isticmaalo, maraqkuna waa la nadiifiyey oo dib loogu wareejiyey digsi. Kuleylka ilaa heerkulka iyo heerkulka, ku dar milix iyo basbaas inuu dhadhamo, una adeegso rooti aan caano lahayn ama qashin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 188 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 4 g |
| Fat | 5 g |
| Kolestarool | 17 mg |
| Sodium | 1,010 mg |
| Carbohydrateska | 15 g |
| Fiber diirran | 4 g |
| Protein | 8 g |