Shimbirahaas doofaarkan waxaa loo siman yahay baradho macaan, laangadin, iyo tufaax. Sonkorta bakeeriga iyo cabitaanka cananaaska waxay u adeegaan si ay u dardaraan hilibka iyo baradho macaan.
Waxaan ku dari lahaa broccoli caydhin ah ama digirta cagaaran oo ah cunto buuxa oo qancinaya.
Waxa aad u Baahantahay
- 2 ilaa 3 baradhada dhexdhexaad ah
- 6 qoob-ka-soo-saarka doofaarka (qiyaasta 1 inji)
- 2 qaado oo saliidda cuntada ah
- 1 qaado oo milix ah
- 1/8 qaado shaaha basbaaska madow
- 1 canug oo canab ah (ilaa 12 wiqiyadood)
- 1/4 koob sonkorta bunni (nalka, bacda)
- 3 tufaax (diiray, cows, iyo jarjaran)
- 2 qaado oo bur ah
Sida loo sameeyo
- Dufan baradhada macaan iyo jeexjeex ilaa dhumuc (qiyaastii 3/4-inch). Qaado.
- Jirka saliidda ku shub, oo leh foorno culus oo ka weyn kuleyl dhexdhexaad ah.
- Xilliga hilibka doofaarka ku jira oo cusbo ah iyo basbaaska madow ee miro madow. Ku dhaji farsamooyinka oo ku karsii 4 ilaa 5 daqiiqo dhinac kasta, ama ilaa intaad barafaysan tahay.
- Ku dar barandhada macmacaanka ah ee kudarka lo'da.
- Iska xoqdo maro canjeero ah, keydiso juice. Isku dar 1/3 koob oo casiir ah iyo sonkorta bunka; ku shub hilibka doofaarka iyo baradho macaan.
- Dabool, hoos u dhig kuleylka si aad u hooseeyso oo isku kari ilaa 45 daqiiqo illaa 1 saac. Ku dar canjeelada canabka ah iyo maraqa tufaaxa. Si tartiib ah u dabool oo sii wad sii karinta ilaa 15 daqiiqo ka dheer, ama ilaa bacaha digaagga la sameeyo iyo maraqa tufaaxa ayaa ah jilicsan.
- Ka saar bacyada hilibka doofaarka, baradhada macaan, tufaax, iyo cananaaska saxanka adeega oo diirrani.
- Ku dar biyo ku filan dareerka karinta si aad u sameyso 1 koob. Isku dar 1 1/2 qaado oo bur ah oo ku saabsan qiyaasta biyo qabow; Isku walaaq si aad u sameyso koollada jilicsan. Ku walaaq walxo biyo ah oo dareeraha kulul. Ku sii wad wax karinta kuleylka yar, adigoo si joogto ah u walaaqaya, ilaa xajmiga.
- Maraqa u adeegso maraqa hilibka doofaarka iyo baradhada macaan.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 656 |
Total Fat | 30 g |
Fatuurad la ruxay | 9 g |
Fat | 13 g |
Kolestarool | 134 mg |
Sodium | 367 mg |
Carbohydrateska | 50 g |
Fiber diirran | 6 g |
Protein | 46 g |