Baradho macaan, subag badana, iyo isku dar ah oo dhir udgoon oo dharka wanaagsan, caafimaad leh, iyo dabeecad midab leh. Waa bedel aad u fiican oo ah humus-hum humus, labadaba dhadhan iyo muuqaalba. Isku day inaad ku darsatid qashinka ama khudradda caleenta, ama u adeega isku darka khudaarta cayriin sida ulaha dufanka, cawska dhirta, radishes, dhuuban khafiif ah ee fennel , iyo / ama broccoli iyo ubaxlayaasha.
Qalabkan quruxda badani wuxuu noqon karaa ilaa saddex maalmood kahor, kaliya xusuusnow in haddii horey loo sii sameeyay, dhadhanka dhadhanka ah ee toonta ayaa xoojin doona. Waxaad kaga bixi kartaa toonta, hoos u dhig, ama si kedis ah u walaaqaya toonta cusub ee ka hor inta aanad u adeegin.
Waxa aad u Baahantahay
- 1 baradho badan oo macaan
- 1 dhoobo toon
- 1/4 koob oo ah subag caano ah oo ceyriin ah (ama midhaha ama saliidda subagga ee aad dooratay)
- 1/2 qaado shukumaan ah paprika
- 1/4 ilaa 1/2 qaado shimbir cayayaan ah
- milixda milixda (dhadhanka)
- Casiir casiir leh oo dhadhamiya
Sida loo sameeyo
- Isku kari foosto ilaa 425 ° F. Nadiifi barandhada macaan ee nadiif ah oo ku rid foornada si aad u dubato illaa inta ay jilicsan tahay marka la duubay fargeeto ah, qiyaastii 45 daqiiqo. Bedel ahaan, waad karin kartaa barafka macmacaanka microwave: digaaga barafka macmacaanka oo dhan oo leh fargeeto iyo microwave on sare ee 1-daqiiqo kordhin ilaa barafka macaan yahay oo dhan jeexjeexo, ilaa 6 daqiiqo wadarta.
- Marka barafka macaan la sameeyo, ha u fadhiisto heerkulka qolka illaa uu qabow ku filan yahay in la qabto, ugu yaraan 30 daqiiqadood (tani waxay sidoo kale u oggolaanaysaa baradho macaan oo macaan leh si ay u dhamaystiraan cunto karis ahaan). Ka saar oo iska tuur digaagga (diirka waa inuu ka leexanayaa mid sax ah, laakiin mindi midab ah ayaa isha ku haya meelo adag) oo ku rid shucaac, baradho la shiiday oo ku shaqeeya mashiinka cuntada. Daroogo dhowr jeer oo kaliya si aad u bilowdo inay jebiso barafka macaan.
- Peel iyo fal waxashla leh toonta iyo ku dar barafka macaan. Darwada si loo isku daro. Ku dar subagga yicibta, paprika sigaar cabbin, iyo basbaaska caymiska, barafka macaan. Ciriiri, jarjarrada dhinacyada godka hoos ujeeda leh sida loobaahanyahay si loo isku daro walxo isku dar ah illaa inta isku dar ah cufan yahay.
- Ku dar milix iyo liin si ay u dhadhamaan (ugu yaraan 1/2 qaado oo cusbo ah iyo 1 qaado oo liin iyo ilaa laba jeer mid kasta, iyadoo ku xiran dhadhankaaga). Isku wareeji walxaha si loogu wareejiyo baaqul. Si dhakhso ah u shaqee ama u dabool oo u daaji ilaa 3 maalmood.
Waxaad ka heli doontaa cuntooyin yar yar oo cuntada ka hooseeya, ama isku day inaad siisid Romesco Sauce , kaas oo u shaqeeya sida dip, ama Aioli .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 133 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 5 g |
| Fat | 2 g |
| Kolestarool | 20 mg |
| Sodium | 44 mg |
| Carbohydrateska | 15 g |
| Fiber diirran | 2 g |
| Protein | 2 g |