Cudurka caadiga ah ee dhan-Cunto-American-qaab-khudradda, vegan iyo quraac la'aan quraacda quraac! Yaa jecel dufan, baradho buuxa oo quraac ah quraac, haddii aad tahay khudradda ama vegan ama ma aha? Fawaakihda guriga ayaa badanaa ku wareersan yihiin for browns , laakiin saxanka this waxaa lagu sameeyaa by dicing baradho halkii ay ka gooyaan.
Inkasta oo baradhadu ay u muuqdaan in ay helaan gaajo xun sababtoo ah qadarkooda badan ee karbohidraatka, tuubadu waxay leedahay tiro faa'iidooyin caafimaad ah. Waa ili weyn oo potassium, magnesium, birta iyo fitamiin B-6. Intaa waxaa dheer, baradhada waxay ku dhawyihiin fitamiin C sida liisaska! Baradhada ayaa xitaa la yiraahdaa inay kaa caawiso yaraynta calaamadaha isbaarada. Sidaa darteed, haddii aad cabto habeen ka hor, quraac fawaakiheedku wuxuu caawin karaa.
Qalabka nafaqada ee bataatada ayaa muujinaya in cuntooyinka lagu carbiyo carbohydratesku leeyihiin faa'iido. Laakiin haddii aad daawato miisaankaaga ama aad leedahay xaalad caafimaad, sida sonkorowga, oo aad u baahan tahay in aad xaddidato gawaarida, ha ku dhaafin saxan.
Foosto guri ayaa si wanaagsan ula socota raashinka kale ee quraacda ah ee vegans iyo hilibka vegetarians, sida fudfudud fudud oo fudfudud ah, dufcado ah canjeeraha blueberry vegan ama vistan french toast . Waxaad sidoo kale u adeegi kartaa fries home leh hilib doofaar ah ama sausage iyo laba xabbadood oo rooti joogto ah haddii laguugu cadaadiyo waqtiga.
Waxa aad u Baahantahay
- 3 baradhada waaweyn, la jarjarey 1/2 inji
- 1 basal, la jarjaray
- 2 xabo oo toon ah
- 3 tbsp. saliida saytuunka
- 1/4 tsp. paprika
- 2 basasha cagaaran, la jarjaray
- Salt iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
- Saute basasha iyo toonta saliid saytuun ah 3 ilaa 5 daqiiqo ilaa basasha ay yihiin jilicsanaan iyo jajab. Ogsoonow in toonta si fudud u gubi karto, markaa hubi inaadan wax karin muddo dheer. Waxaad ku dari kartaa toonta daqiiqad ama laba daqiiqo ka dib markaad basasha raacdo si aad isaga ilaaliso halista inaad gubto.
- Ku dar barandhada iyo kariyo ilaa inta ay jilcayaan, kareyso inta badan. Waxaa laga yaabaa inaad u baahato inaad tijaabiso hal ama laba baradho si aad u ogaatid sida loo hirgeliyo.
- Ku dar maadooyinka haray oo kari ilaa laba illaa saddex daqiiqo dheeraad ah. U daa qolofka guriga fadhiisi daqiiqo kahor inta u adeega si loogu oggolaado inay qaboojiso.
Isbeddelka
Haddii aad tahay qof taageersan raashinka basbaaska leh, isku day inaad ku darto basbaaska buunshaha ama jalapenos saxan si aad u kululaato. Laakin haddii dadka kale ee aad diyaarinaysid saxanka si aadan ugu jicin jacaylka raashinka basbaaska leh, u samee saxanka sida ku dhaji, laakiin ku dar salsa ama maraqa kulul hawshaada.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 226 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 1 g |
| Fat | 7 g |
| Kolestarool | 0 mg |
| Sodium | 91 mg |
| Carbohydrateska | 31 g |
| Fiber diirran | 3 g |
| Protein | 4 g |