Tani waa doofaarka doofaarka iyo dhadhanka macaan ee macaanku waa sahlan tahay in la diyaariyo oo lagu karsado mashiinka qafiifka ah . Barandhada macaan iyo jaleecada hilibka doofaarka ee hilibka doofaarka loo kariyo si kaamil ah ee qoraxda iyo suugada sonkorta brown.
Waxa aad u Baahantahay
- 1 1/2 rodol digaagdarrada digaaga ah , jarjar gogoasha 3/4-inch
- 3 koob oo caws ah oo diiray oo jarjaran
- baradhada macaan
- 1/2 koob oo la jarjarey basasha
- 1/2 koob oo la jarjarey basbaaska cagaaran
- 1 (14.5 wiqiyadood) yaanyo la jarjaray
- 2 qaado sonkorta bunni
- 1/2 qaado shinbir ah
- 1 qaado oo juus ah dhogorta qalajiyey, xulasho
- 1/8 qaado shaaha basbaaska madow
Sida loo sameeyo
- Ku dhaq mashiinka qafiifka ah leh buufinta karinta ama saliidda khafiifka ah.
- Isku darka hilibka doofaarka, baradhada macaan, basasha, iyo basbaaska cagaarka ee cagaarka hoose ee mashiinka qafiifka ah.
- Isku dar tamaandhada sonkorta bunka, qorfe, dhir, iyo basbaaska madow; ku shub qiyaasta qoyan ee mashiinka qafiifka ah.
- Dabool oo iska kari ilaa 8 ilaa 10 saacadood. Iska ilaali ka hor intaadan adeegin.
Waxay u adeegtaa 4 ilaa 6.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 322 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 95 mg |
| Sodium | 114 mg |
| Carbohydrateska | 30 g |
| Fiber diirran | 5 g |
| Protein | 35 g |