Quruxda saxda ah ee suugaankani waa mid fudud oo la qabatimay: hilibka doofaarka, digaaga ama xitaa tofu ayaa badali kara hilibka lo'da, iyo khudaarta cagaaran sida broccoli waxaa loo isticmaali karaa halkii laga heli lahaa digirta barafka.
Waxa aad u Baahantahay
- 3/4 garaac oo digaag ah
- 3 qaado oo saliid ah (loogu talagalay walaaq-baradho, ama hadba sidii loogu baahdo)
- 1 1/2 qaado shukumaan ah (dufan)
- 5 iyo 6 wiqiyadood oo ah digirta barafka (gunta)
- 1/4 qaado oo cusbo ah (ama dhadhan)
- 1 illaa 2 qaado oo biyo ah (ama maraq digaag ama bariis bari)
- Wixii Marinade:
- 2 shaambe Shiimiin bariis ah (ama shil qallalan)
- 1 1/2 qaado shaah soy ah
- 1 1/2 qaado shaah soy madow
- 1/2 qaado shiidan saliid
- basbaaska madow, dhadhamin
- 1 qaado oo sonkor ah
- 2 qaado shiidan
Sida loo sameeyo
1. Iska yaree hilibka dhalada ee ku jirta galka dhuuban ee dhuuban dhuuban 1 1/2 - 2 injis dheer. Ku rid xariijinta hilibka lo'da ee ku jirta baaquli iyo ku dar maadooyinka marinade (khamriga bariiska ama shariif qalalan, soodhaha soya, saliida saliida saliida ah, basbaaska madow, sonkorta, iyo galleyga ) hal mar, isaga oo intaa ku daray galbeedka. Si fiican u walaaq hilibka lo'da iyo marinate 15 daqiiqo.
2. Iska ilaali xirfad aad u culus ama kuleyl culus oo kuleylka sarreeya ilaa sare, oo ku dar 2 qaado oo saliid ah.
Marka saliiddu kulushahay, ku dar hilibka lo'da. Calaacal (brown) daqiiqad, ka dibna walaaq-shiil ilaa inta gaduudku dhammaato oo hilibka lo'da ku dhowaad la kariyey. Ka saar hilibka lo'da ee digsiga iyo godka. Ka tirtir digsiga.
3. Heer 1 qaado oo saliid ah oo ku jira wok ama skillet. Marka saliiddu kulushahay, ku dar toonta iyo digirta barafka. Iska ilaali digirta barafka, oo si joogto ah u walaaq, illaa ay cagaar noqdaan (ilaa 2 daqiiqo). Daadi milixda digirta barafka ah markaad walaaqayso.
4. Ku dar hilibka lo'da dibedda. Ku dar maraq digaag, biyo ama bariis bariis. Iska ilaali daqiiqad kale si aad isugu qorto wax walba. U adeegso kulul.
Talooyinka Cunnada: Cuntada dheeraadka ah, isticmaal saliida saliidda ah marka aad isku walaaqayso hilibka lo'da.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 200 |
Total Fat | 8 g |
Fatuurad la ruxay | 3 g |
Fat | 3 g |
Kolestarool | 67 mg |
Sodium | 447 mg |
Carbohydrateska | 6 g |
Fiber diirran | 1 g |
Protein | 25 g |