Markaad isku dhejiso laakiin aadan rabin inaad ku tiirsanatid cuntooyinka la qaboojiyey ama dibadda u soo baxa, dhowr daqiiqo ka hor goor hore oo aad gashanaysid oo aad diyaarisid khudaar si aad u karisid cunto karis ah oo aad u qadarin leh oo kaa sugaya markaad guriga ku soo noqoto . Tani waa fuud aan hilib lahayn, laakiin waxaa jira borotiinka caanaha ah ee qaabka digirta cad.
Waxa aad u Baahantahay
- 3 xabo oo toon ah, la jarjarey
- 1
- basal dhexdhexaad ah, la jarjarey
- 2 lafdhab, celcelis
- 2 karootada waaweyn, jarjar xaleef qaro weyn
- 1 yar yar
- squash salka, diiray, maqnaashaha iyo jarjar 1 1/2-inch
- 2 saafi dhexdhexaad ah, qaybo cad oo kaliya, jarjaran
- 1 8-wiqiyadood oo boqoshaada la jarjaray
- ½ rodol oo baradho cad oo yar yar, oo dhan
- 1 15-wiqiyadood ayaa laga heli karaa digir cad oo siyoodh ah
- ¾ koob maraq khudradeed *
- 1 15-wiqiyadood oo yaanyo ah oo la jajabiyey (Waxaan isticmaalnaa magaca Muir Glen)
- 1 baakad
Sida loo sameeyo
- Toonta iyo khudaarta ku jirta 4 ilaa 5-karoon qabow.
- Ku dar digir, maraq, yaanyo iyo baakad.
- Kuleylka ugu yar 5 ilaa 7 saacadood.
Per Serving: Kalooriyeyaasha 251, Kalooriyeyaasha ka yimaada Fat 8, Total Fat 1g (Sum 0.1g), Kolestarool 0mg, Sodium 348mg, Carbohydrate 49.5g, Fiber 13g, Protein 11.2g
* Haddii aad u baahato in aad cuntid maaddada "gluten-free", hubi waxyaalaha ku jira maraqa (Qurxinta asaasiga ah iyo Cuntada Pacific)
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 371 |
Total Fat | 2 g |
Fatuurad la ruxay | 0 g |
Fat | 0 g |
Kolestarool | 0 mg |
Sodium | 227 mg |
Carbohydrateska | 73 g |
Fiber diirran | 18 g |
Protein | 21 g |