Tufaaxa buunshaha leh ee khudradda badan leh ayaa la kordhay xargaha nabarrada, ka dibna maraqyada ayaa la jarjaray ama diirranaa oo loo qoondeeyay si kaamil ah. Haddii aad rabto suufka yar yar, waxaad mar walba yareyn kartaa tirada dhirta loo isticmaalo. Tani waxay si fiican ula socotaa dhinaca baradho la shiiday ama saladh.
Waxa aad u Baahantahay
- 4 ilaa 6 marwo doog ah (buste)
- 1/2 qaado shimbiraha
- 1/4 qaado shinbir chipotle chile (ama kale basbaas cas)
- 1/2 qaado shaah
- budada yar yar
- 1/2 qaado shaah
- Xagaaga Cajun
- 1/2 qaado shaaha
- Qiyaas ahaan 1/8 qaado shaah cusub oo basbaaska madow
- 2 qaado
- saliid saytuun ah oo bikrad ah oo dheeraad ah
Sida loo sameeyo
- Isku dar xawaashka iyo xoqin dhammaan hilibka doofaarka. Cagaashiirtu ha istaagaan heerkulka qolka ilaa 10 ilaa 15 daqiiqo.
- Waxaad ku daboosho lakabka godad ama shukulaatada saliidda sayniska ah.
- Shukumaan kuleyl ah kuleyl dhexdhexaad ah ama shiilan ku saabsan 4 inji oo laga soo bilaabo kulaylka ilaa 6 daqiiqo.
- Jeex oo kari ilaa 6 ilaa 8 daqiiqadood oo dheeraad ah, illaa iyo marwalba la kariyo.
- Waqtiguna wuxuu ku xiran yahay dhumucda dalagyada, laakiin hubi si aad u hubiso in dalaggu uu ugu yaraan yahay 145 F ee bartamaha dalagga ugu weyn.
- U adeegso baradho iyo qudaar cagaaran.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 84 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 4 g |
| Kolestarool | 17 mg |
| Sodium | 19 mg |
| Carbohydrateska | 1 g |
| Fiber diirran | 0 g |
| Protein | 6 g |