Isku daridda maaddooyinka ku jira saxan ayaa laga yaabaa inay kaa fekeraan xilliga dayrta ama jiilaalka, laakiin ha sugin cunto casho ah si ay ugu raaxaystaan kuwan khudradda la dubay. Isku-darka isku-daboolka cagaarka, caleemaha Brussels, qaboojiyaha, iyo pecani waa saxan delicious ah oo ku dari doona taabasho khaas ah cunto kasta.
Waad bedeli kartaa waxoogaa adoo isticmaalaya sabiib halkii aad kaabeeri laheyd, iyo walxaha kuleyl ama miraha badankoodu waxay noqonayaan kuwo aad u fiican oo ah feejignaanta.
Waxa aad u Baahantahay
- 1 rodol oo boogta ah
- 3 ilaa 4 koob oo ah sprouts Brussels
- 1 basal dhexdhexaad ah
- 1/3 koob
- saliid dahab ah oo bikrad ah
- Cusbo Kosher iyo basbaaska dhulka madow cusub
- Ikhtiyaari: 1/4 qaado oo ah budada toonta
- 1/2 koob oo baraf ah
- 1/2 koob oo qaboojiye qalajiyey
Sida loo sameeyo
- U kulul foornada 425 F (220 C). Saliid waraaq weyn oo la dubay (lakabka yar ee yar yar) ama laba duuduub oo jilicsan.
- Peel cagaashka caanaha ah, adoo isticmaalaya qaadada, qaadhida miraha iyo fiilooyinka. Iska yaree squash ilaa 1/2 inji. Ku rid qiyaasta 4 koob oo koob oo ku rid baaquli weyn (u keydso inta kale saxan).
- Jaranjirta naqshaduhu waxay ku dhammaanayaan boogaha Brussels iyo ka saaro dabacsan, dabacsan, iyo caleemo huruud ah. Iska yaree sprouts in dhererka dhererka. Ku dar baaquli leh xabadaha squash.
- Peel basasha oo jarjar goglan 1-inch ama saliid qaro weyn. Ku dar foornada leh caleenka iyo sprouts Brussels.
- Saliida saliidda sayniska ee khudradda ka dibna si tartiib ah u daadi ama u walaaq si aad si fiican ugu jarto.
- Diyaarso khudaarta ku jirta xaashida dubista ka dibna ku dul rushee cusbo cusbo, basbaas, iyo budada toon, haddii aad isticmaasho.
- Dubo foornada preheated ilaa 10 daqiiqo ka dibna soo celi khudaarta. Ku sii wad inaad ku dubto 10 illaa 15 daqiiqo oo dheer, ama ilaa khudaarta lagu daro geesaha cirifka iyo hindisada.
- Dhanka kale, si aad u dubi kartid halbowlaha jilicsan: Isku daa qoryo qallalan oo badan kuleyl dhexdhexaad ah. Ku dar foosto oo isku kari, kareyso, ilaa ay cayayaanka bilaabaan si buni ah oo uraya uraya.
- Ku wareeji khudaarta la dubay ilaa baaquli weyn. Isku dar kabaha qalajinta ah iyo halbowlaha jilicsan oo si tartiib ah u daadi si aad isugu keento dhammaan walxaha.
- Isla markiiba u adeeg.
Talooyin iyo Isbadelo
Cuntadani waa wax aad u fiican lakiin sida lakala jiro ayaa jira.
- Ku beddel bacda qooshka cufan leh isla xaddiga dufanka la isku qurxiyo, Hubbard, ama bacar-qaboojiye.
- Dareem inaad iska joojiso basasha.
- Ku beddel 1 koob oo ah bacaha isku-daboolan ee caleenta la jarjarey oo la jarjaray 1/2 inji oo 2 inches.
- Iskuday khudradda duban oo leh 1 illaa 2 qaado oo sharoobada maple; ku dar foosto iyo qolof ah oo si tartiib ah u isku dardar geli.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 184 |
Total Fat | 14 g |
Fatuurad la ruxay | 2 g |
Fat | 9 g |
Kolestarool | 0 mg |
Sodium | 53 mg |
Carbohydrateska | 14 g |
Fiber diirran | 4 g |
Protein | 3 g |