Tani digaag yar oo digaag ah iyo duufaan bariis ah ayaa noqdey meel nadiif ah oo gurigayaga ah. Waa sahal iyo fududahay in la diyaariyo, qoyska oo dhan way cuni doonaan.
Waxa aad u Baahantahay
- 4 (5-6 wiqiyadood) naaso digaag la'aan ah, maqaarka aan lahayn
- 1 qaado koob dheer
- bariis (aan qallajin)
- 1 1 koob oo dufan la'aan ah, maraq digaag ah oo sodium ah
- 1 14.5 wiqiyadood ayaa lakala qaadi karaa yaanyada lafaha (looma baahna)
- 1/2 basal dhexdhexaad ah (jarjaran, 3/4 koob)
- 1 dhar qoyan (duqoobey)
- 1 tsp. oregano qalajiyey
- 3 koob oo ah isugeynta dhalada oo cusub (jarjar: 1/2 lix-wiqiyadood)
Sida loo sameeyo
- Diyaari foornada ilaa 400 F.
- Kala daaji digaag oo ku yaal hal lakabka oo ku jira weelka dubista oo ku habboon digaagga hal lakab.
- Isku diyaarso bariiska aan qallajin, maraq digaag, yaanyo, basal, toon iyo dhir
- Walaaq isbinaajiga jarjaran.
- Qaadada isku dar ah digaag.
- Si adag ugu dabool foornada iyo dubista 35 illaa 40 daqiiqo, ilaa digaag la kariyo (165 digrii F) iyo bariis waa jilicsanaan.
Tirada Kaluumeysiga 372, Kalooriyeyaashka Fataha 23, Wadarta Fataha 2.5g (Sum 0.6g), Cholesterol 82mg, Sodium 266mg, Carbohydrate 48.3g, Fiber III 3.8g, Protein 38.9g
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 380 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 2 g |
| Fat | 2 g |
| Kolestarool | 36 mg |
| Sodium | 372 mg |
| Carbohydrateska | 60 g |
| Fiber diirran | 6 g |
| Protein | 21 g |