Ku raaxayso buskudka digaaga ah iyo digirta bariiska leh broccoli caydhin ah ama salad cagaaran iyo buskud oo leh cunto qurxoon. Waa fududeysi fudud oo lagu hagaajin karo.
Casserole Sawir leh la sameeyey oo leh basbaaska casaan halkii cagaaran, iyo pimientos laga saaray. Isticmaal digaagga hadhka ah ee kaabiga ah, ama, haddii aad waqti gaaban tahay, ku samayso digaaga rotisserie. Noocyo kale oo la kariyey oo la kariyey oo la kariyey (aan la dubin) waa xulasho kale oo fiican. Fiiri talooyinka waxyaabaha suurtagal ah.
Waxa aad u Baahantahay
- 6 qaado oo sabdo ah (kala qaybsan)
- 1/4 koob oo la jarjarey basbaaska cagaaran
- Ikhtiyaari: 1/4 koob oo basasha cagaaran
- 5 qaado oo bur ah oo dhan ah
- 1 koob oo digaag ah
- 1 1 koob oo caano ah (ama
- kala bar iyo badh )
- 1 qaado oo cusbo ah (xajin, ama dhadhamin)
- basbaaska dhulka madow, dhadhamin
- 2 1 / 2-3 koob oo ah digaag la kariyey
- 3 koob
- bariis la karsado
- 1 (4 oz) ayaa laga yaabaa in la jarjaray boqoshaada, miiray
- 1/4 koob oo la jarjarey pimiento
- 1 qaado oo dhir ah oo la jarjaray
- 1 koob jajabyo jilicsan oo jilicsan
- Ikhtiyaari: 1/2 koob oo caleemo leh oo lakabyo leh, toostid *
Sida loo sameeyo
- Kuleylka foornada ilaa 350 F (180 C / Gas 4).
- Rijeetada 2-koob oo la dubo oo leh buufin karsan.
- In digsi weyn oo kulaylka dhexdhexaad ah, dhalaali 4 qaado oo sabdo ah. Ku dar basbaaska digirta la kariyey iyo basasha cagaaran, haddii la isticmaalo. Karso, kareyso, illaa 3 daqiiqo. Ku dar bur; sii wad cuntada, kareyso, illaa 2 daqiiqo. Si tartiib ah u walaaq dufanka digaaga iyo caanaha. Karso, kareyso, ilaa Suuggu sii adkayn. Ku dar milix iyo basbaaska basbaaska madow, dhadhanka, kadibna isku walaaq digaag la kariyey, bariis la kariyey, boqoshaada, pimiento, iyo dhir.
- Ku wareeji isku darka si aad u diyaariso saxanka dubista.
- Dhuxusha 2 qaado oo subag ah.
- In baaquli yar yar, isku darso jajabyada jilicsan jilicsan oo la subagga dhalaalay; ku ridi kara jaakad.
- Si siman u daadi jajabyada kibis ee kibis ah. Dubo foornada preheated ilaa 30 daqiiqo.
- Ku daadi yicib badeedka, haddii la isticmaalo.
* Si aad u cajiibiso miraha xayawaanka ah, kuleylka qoyan ee kulul dhexdhexaad ah iyo kari nadiifinta, walaaq, illaa ay si khafiifsan u engegan yihiin.
Talooyin
- Xarigga tufaaxani waa mid aad u badan. Haddii aadan daryeeli jirin boqoshaada ama basasha, ka tag. Nafaqada dheeraadka ah iyo midabka midabka, ku dar digir la kariyey ama khudrado isku qasan oo laga sameeyo digada iyo digaaga.
- Isticmaal rootiga maalinti ah si aad u sameysid budhcad-badeed. Jeex jajabyo yar oo rooti ah oo googoynaya dhexdhexaadiyaha cuntada si aad u samayso jajab aan caadi ahayn.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 708 |
| Total Fat | 30 g |
| Fatuurad la ruxay | 12 g |
| Fat | 12 g |
| Kolestarool | 91 mg |
| Sodium | 739 mg |
| Carbohydrateska | 81 g |
| Fiber diirran | 5 g |
| Protein | 29 g |