Hilibka dooga ah ee sahlan ayaa la kariyaa si uu u buuxiyo mashiinka qafiifka ah.
Isku-dhafka fudud ee digaagga digaaga ah, broccoli, iyo maraq-kicida ayaa sameeya quraac maalin kasta ah. Ku darso saxan macaan leh ee bariiska la kariyey ama bariiska timaha.
Haddii aad jeceshahay bacrimin-barkeed-kaaga, uumi raaci tilmaamaha xirmada oo u adeegso digaaga.
Waxa aad u Baahantahay
- 1 can / 10 1/2 wiqiyaal kareemka maraq bocorka
- 2 illaa 3 rodol oo baraf digaag ah (buste, isticmaali kartaa barafaysan)
- 1 bocor oo la jarjaray oo la jarjaray (barafaysan, 16 wiqiyadood)
- Kosher cusbada, dhadhanka
- Basbaaska dhulka madow
- 1 koob oo caano ah
Sida loo sameeyo
- Ku rid qaybaha digaag ee dheriga jilicsan.
- Ku dabool broccoli barafeysan iyo qaadada kareemka maraq shimbiraha oo dhan. Ku dar milix iyo basbaas ay u dhadhamiyaan.
- Dabool oo iska kari ilaa 5 ilaa 7 saacadood ama kor u kac ilaa 3 saacadood. Naasaha digaaga aan qoyanayn waxay noqon doonaan kuwo engegan haddii la kariyo waqti dheer, markaa hubi kadib 4 saacadood illaa iyo 2 saacadood oo sarreeya.
- Ku dar caano ilaa 45 daqiiqo kahor intaadan dhamayn, ama 30 daqiiqo haddii aad cunto karisid.
- Ku daadi bariiska.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 696 |
| Total Fat | 46 g |
| Fatuurad la ruxay | 19 g |
| Fat | 15 g |
| Kolestarool | 220 mg |
| Sodium | 426 mg |
| Carbohydrateska | 12 g |
| Fiber diirran | 2 g |
| Protein | 58 g |