Marintaani sahlan ayaa ka dhigaysa daaqada la dubay ee dadka badan-farxad waa inay noqotaa. Waxyaabaha fiican ee ku saabsan hilibka dariqaadka ah waa mid dhammaad leh oo dhamaato, sidaa daraadeed qaar ayaa ku haysan kara wax yar, iyo qaar ka mid ah wax yar oo ka fiican. Markaad haysato dad badan oo leh dhadhan isku dhafan oo qoto dheer ee karinta, waa wax fiican.
Waxa aad u Baahantahay
- 4 xabo oo toon ah
- 1/4 koob
- saliida saytuunka
- 1/4 koob sonkorta bunni
- 2 qaado oo ah khudrad khamri ah cas
- 1/4 koob Suugo soy ah
- 1 qaado shisheeye Dijon mustard
- 1 qaado yar basbaaska dhulka madow
- 1 hilibka digaagga oo dhan (ku dhawaad 1 1/2 ilaa 2 rodol)
- cusbo dhadhan
Sida loo sameeyo
- Ku dar dhamaan walxaha maaddada, marka laga reebo burqada iyo milixda dushooda, boorsada jilicsan ee ballaadhan, oo leh joodar sare. Ku dheji oo rux. Ku dar boodada dushiisa oo dib u riix bacda, adoo badinaya hawada badankeeda. Qaboojiyaha ugu yaraan 6 saacadood, laakiin habeyn fiican.
- Iskudhir bararkaaga. Ka saar foostada dushiisa marinadeeyada ilaa saxan weyn. Marinadeka xad-dhaafka ah waxaa la kariyaa oo la kariyaa si uu ugu adeego maraqa la kariyey. Ka ilaali in hilibka qoorta la qalajiyo tuwaal waraaq ah. Xilliga labada dhinac ee cusbada iyo basbaaska miro madow si aad u dhadhamiso. Nadiifi saliida yar yar ee xargaha oo ku dar fawaarta ku taal dabka.
- Isku daa kuleylka sare ee tooska ah 5-6 daqiiqadood dhinac dhinac udhexaad ah, ama ilaa inta uu gaaro heerka aad rabto ee aad ku sameysanto. Ku wareeji saxan nadiif ah iyo dabool dabool leh. Sii naso 10 daqiiqo ka hor inta aanad jarin maraqa khafiifka ah ee dhammaan hadhuudhka.
Fiiro gaar ah: hilibkani waa mid si fiican loo kariyay dabka kulul, laakiin sidoo kale wuxuu ka shaqeyn doonaa gaaska gaaska, lakabada gudaha ee gudaha, ama booga.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 447 |
| Total Fat | 22 g |
| Fatuurad la ruxay | 6 g |
| Fat | 12 g |
| Kolestarool | 119 mg |
| Sodium | 773 mg |
| Carbohydrateska | 17 g |
| Fiber diirran | 1 g |
| Protein | 44 g |