Cuntadani aan macquul ahayn waxaa lagu sameeyaa caanaha digaaga, dabeylaha oo la adeegsaday basasha cagaaran, toon, iyo khudaar kulul oo la kariyey . Ku dar khudaar cusub ama salad si aad u hesho cunto fudud.
Rashinka la xiriira
Meelaha Badda ee Sooded oo leh Qolfo badan
Gawaarida iyo Grits
Waxa aad u Baahantahay
- 1 garaam oo digaag ah oo lafir ah (buste, maqaarsan la'aan)
- 3 qaado oo bur ah oo dhan ah
- 1/4 qaado oo cusbo ah
- 1/8 qaado shaaha basbaaska madow
- 2 qaado oo saliid saytuun ah
- 1 roodhida basasha cagaaran (jarjaran, 6 ilaa 8 basal oo cagaaran leh dhaladooda)
- 1 toon dhuxul ballaaran (jajabiyey iyo duqeeyey)
- 4 koob oo caano ah (kuleyl karsan)
Sida loo sameeyo
- Iska yaree digaagaha ilaa 2-inji. Isku dar burka milix iyo basbaaska iyo boodhka digaagga digaaga si khafiif ah ula dar ah burka.
- Isku day in saliid saytuunku ku yaalo qulqul weyn oo kuleylka kuleylka leh; ku dar digaag iyo brown si khafiif ah dhinacyada oo dhan, qiyaastii 7 ilaa 8 daqiiqo. Ka saar digaag oo aad dhigato.
- Ku dar basasha cagaaran fiilada. Karso, kareyso, illaa 1 daqiiqo. Ku noqo digaagga digsiga oo ku dar toonta. Karso, kareyso, ilaa kulul.
- U diyaari suumanka saxan ee adeega. Qaado digaag isku darka ah ee caleen iyo adeegso kulul khudradda cagaaran ama salad.
Cunto badan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 649 |
| Total Fat | 26 g |
| Fatuurad la ruxay | 6 g |
| Fat | 13 g |
| Kolestarool | 95 mg |
| Sodium | 456 mg |
| Carbohydrateska | 64 g |
| Fiber diirran | 5 g |
| Protein | 38 g |