Baradhada la kariyey ee baradhada fudud waxaa lagu sameeyaa badan oo toon, caano, iyo subag. Isticmaal caano dufan oo hooseeya si aad u yareyso kalooriga, ama isticmaal nus-iyo-kala-bar mashiinka jilicsan.
Waxa aad u Baahantahay
- 7 koob oo diiray oo baradho la dubay, sida Ruushka
- 6 xabo oo toon ah, diiray
- Caano 1/2 koob, subag yar, joogto ah, ama
- kala bar iyo badh
- 1/4 koob oo farmaajo leh jiiska, jiiska, dooran
- 2 qaado oo subag (ama ka badan haddii aad jeceshahay)
- 1/2 qaado shaaha, ama dhadhamin
- 1/8 qaaddada shaaha ah basbaaska miro madow
Sida loo sameeyo
- Baradho iyo toonta digsi weyn; dabool biyo iyo kadibna isku kari kuleylka kuleylka sarreeya. Yaree kuleylka.
- Isku dari 20 daqiiqo. Daadi barandhada.
- Baradho la jarjaray iyo toonta ku jirta baaquli isku dhafan. *
- Ku dar maaddooyinka ku haray; Masho ama garaac leh qasacad koronto ah ilaa inta uu yahay mid sahlan.
* Haddii aad leedahay riig baradho ah, ku rid bataatada iyada oo loo marayo sida aad ku darsato baaquli isku dhafan. Tani waxay ka dhigeysaa baradhada la shiiday oo aad u qalafsan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 180 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 3 g |
| Fat | 2 g |
| Kolestarool | 15 mg |
| Sodium | 219 mg |
| Carbohydrateska | 29 g |
| Fiber diirran | 3 g |
| Protein | 5 g |