Cuntada Kalluunka Provencal Easy

Qodobka ku-habboon ee cod-bixinta ee tusaalaha ah wuxuu ku jiri karaa jadwalka 30 daqiiqo gudahood. Meelaha hilibka lo'da, xayawaanka, iyo yaanyada waxay siinayaan dhadhan roodhid ah si ay u noqoto mid kale oo cufan.

Ogsoonow in basbaaska gaduudka cas iyo jaalaha ah (qabsasho macaan) loo isticmaalay. Isku jira wax kasta oo isku dhafan oo casaan, huruud, iyo / ama cagaar cagaaran ayaa u shaqeeya si fiican oo soo bandhigaya midab madow. Kalluun kasta oo cad cad (sida halibut, grouper, ama sharku) ayaa lagu beddeli karaa codka. Cuntadani si fudud ayaa loo jaraa qado cakiran.

Waxa aad u Baahantahay

Sida loo sameeyo

  1. Xilliga kuleylka dhexdhexaadka ah, basbaaska qumbaha, basasha, iyo toonta oo dhan saliidda sayniska ah ilaa khudradu waa jahwareer.
  2. Ku dar yaanyada la jajabiyey, saytuunka, iyo xawaashka ama basbaaska. Sii karinta ilaa toonta toonta si fudud loo garaaco fargeeto. Ku dar biyo yar haddii ay isku dhafan tahay mid qalalan.
  3. Kuleylka kuleylka. Ku dar waraaqaha isku darka. Soodhaha illaa iyo inta codka la kariyo iyada oo si sahlan loo daadin karo foosto. Xilliga ay ku dhadhamiyaan milix iyo basbaas, haddii loo baahdo.
  1. U adeegso faylka codka leh maraqa Provencal oo kor u kaca.

Ogsoonow: Kalluun kasta oo cad cad ayaa laga yaabaa in lagu beddelo codka, sida halibut, grouper, ama sharku.

Tilmaamaha Nafaqada (adeeg kasta)
Calories 183
Total Fat 6 g
Fatuurad la ruxay 1 g
Fat 4 g
Kolestarool 20 mg
Sodium 270 mg
Carbohydrateska 24 g
Fiber diirran 4 g
Protein 12 g
(Macluumaadka nafaqada ee kusaabsan raashinkeena waxaa lagu xisaabiyaa iyadoo la isticmaalayo xog-ururin sheyga ah waana in loo tixgeliyaa qiyaasta.