Baastada iyo malabka timaha tufaaxa waxaa ka mid ah broccoli, karootiga la jarjaray, iyo farmaajo Parmesan. Ku dar qaar ka mid ah yaanyada lakabka ah oo la kariyey, haddii la rabo, iyo dhamaystiraan jiiska Parmesan kaga daadi.
Digaaga iyo khudradda waa mid isku dhafan oo dhadhan leh. Saxanka waxaa loo adeegaa malayga timaha ama luuqada. Haddii aad xaddidayso cunto karintaada, u diyaari digaaga iyo khudradda miiraha la kariyey ee macmacaanka ah ama macmacaanka xagaaga ama zucchini "noodles "
Waxa aad u Baahantahay
- 1 qaado oo saliid saytuun ah (
- kala qaybsan )
- 2 qaado oo subag (subag)
- 3 hal naas oo digaag ah (bac aan lahayn, jarjar xabadaha 1-inch)
- 1 karootada (oo la jarjaray oo ku wareegsan wareega wareega 1/8 illaa 1/4-inch ee dhumucda)
- 1 1/2 koob oo ah barokokoli baradhada (ka dhalaalay barafka)
- 2 xabo oo toon ah (daadi)
- 12 ounces timaha timaha timaha (ama luqada)
- 2/3 koob suugo digaag ah
- 1 qaado oo basil ah (caleen qalalan)
- cusbo dhadhan
- basbaaska madow si ay u dhadhamaan
- Ikhtiyaari: yaanyo yaryar oo la jarjaray ama yaanyada canabka ah
- 3 illaa 4 qaado oo jiis ah (jiiska)
Sida loo sameeyo
Heat 2 shaambo saliid saliid ah iyo 1 qaado oo sabdo ah ee skillet kuleyl dhexdhexaad ah; ku dar digaag. Digaag karkarin, kareyso, ilaa digaag la kariyo ilaa 5 ilaa 7 daqiiqadood. Ka qaad digaagga adigoo ku wareejinaya tuwaal waraaq ah.
Ku dar saliida 1 qaado shaah ah iyo 1 qaado oo subag la yiraahdo skillet; ku dar karootada la jarjaray oo la kariyey, kareyso, 5 daqiiqo. Ku dar broccoli iyo toonta skillet iyo kariyo, kareyso ilaa 2 daqiiqo ka dheer.
Ku kari nadiifi bakeerka la karkariyey kadib marka la raaco tilmaamaha xirmada.
Si skillet ku dar maraq digaag, basil, yaanyada la jarjaray, haddii la isticmaalo, iyo jiiska Parmesan; isku walaaq si aad isugu qorto. Iska yaree kulaylka oo isku kari ilaa 3 illaa 4 daqiiqo ka dheer.
Nadiifi baastada si fiican; ku darso saxan adeeg iyo dusha sare leh digaag iyo khudradda.
Waxaad sidoo kale u eg kartaa
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| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1357 |
| Total Fat | 61 g |
| Fatuurad la ruxay | 17 g |
| Fat | 24 g |
| Kolestarool | 322 mg |
| Sodium | 618 mg |
| Carbohydrateska | 82 g |
| Fiber diirran | 6 g |
| Protein | 115 g |