Kalluunka khudradeed ee jilicsan ee cuncunka ah ee khudradda cunnooyinka leh oo isticmaalaya khudaar badan oo caafimaad qaba halkii hilibku ka jiri lahaa. Waxaad sidoo kale isku dayi kartaa adhijirka daaqsinka dusha ah ee TVP-ga in uu cuno hilib badan oo hilib ah, ama, iskuday cunaha adhijir-duduka ah ee caanaha .
Cuntadani waa khudradda, laakiin si ay u ilaaliso vegan, waxaad u baahan doontaa inaad ka fogaato jiiska Parmesan optionan oo aad isticmaasho yogurt vegan non-vegan. Dabcan, iska hubi inaad isticmaasho margarine ama vegan subagga subagga.
Ma raadineysaa cuntooyin fudud, caafimaad leh iyo nafaqo leh? Waxaad ka raadin kartaa dhammaan cuntooyinka khudradda ama dhammaan cuntooyinka miraha .
Waxa aad u Baahantahay
- 1 karooto, la jarjaray
- 1/2 koob broccoli, yar yar oo la jarjaray
- 1/2 koob tufaaxa, la jarjarey
- 1/2 koob digirta cagaaran
- 1/2 koob oo ah digir cagaar ah
- 1/2 koob oo boqosha ah, jarjaran
- 4 baradho, la jarjarey
- 1/4 koob oo soy ah ama caano fadhi ah
- 1/2 koob oo farmaajo ah oo jajab ah oo jiiska ah (optional)
- 2 qaado oo margarine ah
- 1/4 koob oo bur ah
- 1 koob
- maraq khudradeed
- 2/3 koob caano ama caano soy ah
- 2 qaado oo jarjaran cusub ah
- Saliid (dhadhan)
- Basbaas (dhadhamin)
Sida loo sameeyo
- Isku daa foornada ilaa 375 F.
- Marka hore, diyaariso khudaarta. Isku dar dabacasaha, broccoli, digirta cagaaran ee caaga ah, digir cagaar ah iyo boqoshaada jarjaran, oo dhan uumi ilaa hindise. Qaado. Waxaad ka saari kartaa hal ama labo khudaar haddii aadan jeclayn ama aadan haysan gacanta oo kaliya ku dar wax yar oo ka mid ah wax kasta oo aad haysato oo aad jeceshahay.
- Next, diyaariso baradhadaada. Duufaanta marwalba waa mid ikhtiyaari ah. Waxaa laga yaabaa inaanay dhibsanayn haddii aad naftiina cunto karinaysid, laakiin dadka intooda badan waxay door bidaan iyaga. Haddii aadan fooshin, bataatigaaga ku siib shubka, ugu yaraan.
- Karkari barandhada biyaha ilaa jilicsan. Si fiican u daadi, ka dibna mashaji baradhadaada 2 qaado oo ah margarine, yoogada, iyo farmaajo doomaha ah.
- Next, diyaariso suugada. Duufaan weyn, isku dar 2 qaado oo margarin ah, bur ah, maraq khudradeed , caano soy ah iyo sage ka badan kuleylka hooseeya iyo walaaqaya si wanaagsan loo isku daro. Ku kari ilaa inta suunku bilaabmayo in la dhumiyo oo lagu daro xoogaa cusbo iyo basbaas, dhadhan.
- Ku dar khudradda cufan, isku walaaq si aad isugu darsatid suugada, ka dibna ka saar kuleylka iyo meel dhig.
- Ugu dambeyntii, soo ururi adhigaaga adhijirku. Faafi khudradda suugada ee suunka dubista, oo ku faafi isku dar ah barafka dusha sare.
- Ku daadi jinsi cayriin dheeraad ah haddii aad jeclaan lahayd. Xilli miisaan leh taabashada milix dheeraad ah iyo basbaas, haddii aad jeclaan lahayd.
- Ku rid foornada iyo dubi 30 ilaa 40 daqiiqo ama illaa dahab khafiif ah.
Eeg sidoo kale: Fikrado cunto badan oo caafimaad leh
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 371 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 3 g |
| Fat | 3 g |
| Kolestarool | 7 mg |
| Sodium | 652 mg |
| Carbohydrateska | 65 g |
| Fiber diirran | 10 g |
| Protein | 13 g |