Kalluunkan la dubay waxaa laga yaabaa in la sameeyo wax lamaan ah oo kalluun ah. Sole iyo boogaha ayaa ah xulashooyin aad u fiican, tilapia sidoo kale way shaqeyn kartaa. Kalluunka waxaa si gaar ah loogu dubay koobabka muffin leh walxaha dhexe.
Walxahaas waa iskujir ah rooti cusub, rooti, iyo celcelis. Ku dar qaar ka mid ah hilib cusub, gawaarida la jarjarey, ama boqoshaada walxahaas haddii aad jeclaan lahayd, ama ku dar 1/4 koob oo jiis ah Parmesan.
Waxa aad u Baahantahay
- 1 1/2 illaa 2 rodol oo lakabyo kalluun ah (khafiif ah, sida boogaha, keligood, ama tilapia)
- cusbo dhadhanka (kalluunka)
- 3 qaado basasha (jar jartey jarjar)
- 1/2 koob celery (jar jartey jarjar)
- 6 qaado oo sabdo ah (googo)
- 1 qaado oo milix ah
- 1/8 shaaha basbaas
- 1 qaado shaaha (caleen qalalan, la burburiyey)
- 4 koob oo rooti ah (qalalan, googoyn ama dillaacey 1/4-inch)
- 6 qaado subag
- Gannaan: dhir la jarjarey
- Ikhtiyaari: Leyl:
Sida loo sameeyo
- Kuleylka foornada ilaa 350 F.
- Kalluunka ku jar jarjar.
- Si daacad ah u dufac duug ah.
- Ku dhaji koobabka muffin diyaarsan ee leh cayayaanka kalluunka; cusbaynaya cusbo.
- In a skillet yar, basasha saute iyo celery ee subagga ilaa hindisada. Isku dar kariimka iyo khudradda subagga leh 1 qaado oo cusbo ah, basbaaska madow ee madow, sage, iyo xabo rooti ah. Ku dar biyo yar oo kulul haddii alaabtu u muuqato mid qalalan.
- Qaadada qaadida kalluun kasta oo kalluun leh.
- Dhinaca sare ee xarig kasta oo walxo leh oo ku saabsan qiyaas ahaan 1/2 shaaha oo subag ah ka dibna ku saydhaa dhir la jarjaray.
- Dubo foornada preheated ilaa 30 daqiiqo, ama ilaa kalluunka si sahlan u foornada.
- Ku darso maro liin, haddii loo baahdo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 280 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 10 g |
| Fat | 5 g |
| Kolestarool | 115 mg |
| Sodium | 586 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 1 g |
| Protein | 21 g |