Tijaabooyin kala duwan oo dhadhan fiican leh iyo bariiska digirta. Digirta madow waxaa lagu daraa bariiska, yaanyada, iyo khudaarta.
Waxa aad u Baahantahay
- 1 qaado oo saliidda cuntada ah
- 1 qaado oo sabdo ah
- 1/2 koob oo la jarjarey basasha
- 1/4 koob oo celcelis jarjaran
- 1/4 koob oo ah basbaaska cagaaran
- 1 (15 wiqiyadood) digirta madow, waa la miiray
- 1 (14.5 wiqiyadood) yaanyo la jarjaray oo casiir leh
- 1 qaado oo sonkor ah
- 1/2 qaado shiidan caleen qallalan
- 1/2 qaado shiilay
- basil
- 1/4 qaado shukumaan
- 1/4 shaaha basbaas
- 1/8 qaado oo cusbo ah
- 1/8 qaado shaaha kulul
- 1/2 koob oo bariis ah oo cadaan ah, oo aan qandho lahayn
- 1/4 qaado shaah
- midab leh
Sida loo sameeyo
- Iska ilaali saliidda qudaarta iyo subagyada digsi dhexdhexaad ah kuleyl dhexdhexaad ah. Ku dar basasha, celery, iyo basbaaska cagaaran; kariyo, si joogto ah u walaaq, ilaa hindisada.
- Iska ilaali digirta dufanka leh, yaanyada, sonkorta, oregano, basil, budada tolka, basbaaska, milixda, iyo digsiga kulul; u qaado karkar. Iska yaree kuleylka, oo kari kari, qaawan, 15 daqiiqo ama ilaa xajmiga, kareyso inta badan; iska dhig.
- Bariiska la kariyo, ka dib markaad raacdid jadwalka xirmada, adigoo ku daraya dufanka dufanka karinta.
- Ku darso qasac madow oo ka sameysan bariis.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1051 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 3 g |
| Fat | 6 g |
| Kolestarool | 5 mg |
| Sodium | 59 mg |
| Carbohydrateska | 187 g |
| Fiber diirran | 45 g |
| Protein | 52 g |