Fajita Stew waa mid aad u sarreeya oo ah fitamiin iyo fitamiin C. Isticmaal qalabka gurigaaga ee Fajita-ga ah haddii aad jeclaan lahayd. Isku darka hilibka lo'da ee leh digirta, xawaashka iyo dhirta, iyo khudradda waa qurux badan, dhadhan fiican oo aad u fiican.
Dhamaan waxaad u baahan tahay inaad la shaqeysiiso macmiilkan fudud ee fudud leh waa qaboojiyaha kuleylka ah ee ka baxsan foornada, xoqin subagga. Markaad ka hadlaysid subag, miyaad ogtahay in cuntada dufanka leh ee cuntooyinka sare ee fiitamiinku ay dhab ahaantii ku caawiyaan jirkaaga fitamiinadaas?
Waxa aad u Baahantahay
- 2 rodol oo ah hilibka lo'da ee hilibka lo'da sarreeya
- 1 basal, la jarjarey
- 4 xabo oo toon ah
- 2 (14 wiqiyadood) ganaan la jarjaray yaanyo, oo aan la jarin
- 1 (15 wiqiyadood) digir madow, waa la raaciyaa oo la miiray
- 1 (1 wiqiyadood) baqshiinka shimbirta, ama 2 qaado
- Fajita Maqaayad guri
- 1 basbaas gaduud ah, jarjar 1 "gogo '
- 1 basbaas jarjaran, jarjar 1 "gogo '
- 1/4 koob oo bur ah
- 1/4 koob oo biyo ah
Sida loo sameeyo
Cuntada ka ilaali hilibka lo'da iyo jarjar googo 2 inch ah. Isku dar hilibka lo'da leh basasha iyo toonta 4 ilaa 5 gawrac gawaadhida ah. Isku qas karee isku dhafka xayawaanka (ha ahaato iibsashada ama gurigaaga) iyo yaanyada lakulin oo ku shub hilibka lo'da. Isku duwo wax kasta oo leh digirta madow. Ku rid basbaaska bukaanka sare.
Dabool khudradda wax lagu kariyo oo wax yar ku kari ilaa 7 ilaa 9 saac ama ilaa hilibka lo'du ay hindisaan.
Ku dar buro biyo ku jira baaquli yar oo si wanaagsan u walaaq si aad isugu qasto. Si tartiib tartiib ah u googooyso oo u walaaq. Dabool mashiinka qafiifka ah oo kari si aad u kari ilaa 15 illaa 20 daqiiqo illaa iyo walwal, kareyso marmar. U diyaarso fuudka bariiska kulul ee kulul ama kafateer kulul ; dusha kareemka ama labka ah, haddii loo baahdo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 562 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 5 g |
| Fat | 5 g |
| Kolestarool | 145 mg |
| Sodium | 293mg |
| Carbohydrateska | 62 g |
| Fiber diirran | 14 g |
| Protein | 50 g |