Cuntadani waxay ka dhigeysaa mid aad u liidata. Qaab kasta oo bariis ah ayaa shaqeynaya ama waxaad isticmaali kartaa quinoa haddii aad doorbideyso. Si taxadar leh ula soco si aad u ilaaliso walxaha kudheer.
Waxa aad u Baahantahay
- 6 zucchini dhexdhexaad ah
- 2 koob (475 mL) bariis la kariyey ama
- quinoa
- 1 koob (240 mL) jiiska gouda (shredded)
- 1 yaanyo dhexdhexaad ah (la shiiday oo la jarjaray)
- 3 qaado oo ah (45 mL) subagga (unsalted iyo erey)
- 1 toon qashin (dufan)
- 1 qaado shaah (5 mL) marjoram la qalajiyey
Sida loo sameeyo
1. Iska yaree zucchini dhererkeedana jajabin jirka oo iska tuur. Qolku waa inuu ahaadaa 1/4 inch qaro weyn. Isku dar maaddooyinka ku haray, marka laga reebo jiiska, baaquli dhexdhexaad ah.
2. Iska ilaali kuleylka kuleylka dhexdhexaadka ah. Inkastoo korriimadu kululeyso, u wareeji 1/4 koob oo ah bariis isku dar ah kabaha zucchini. Iskuday mid kasta oo zucchini ah oo leh jiis. Ku rid mashiinka khafiifka ah ee saliida leh oo u oggolow inaad karisid 10 daqiiqo, marka zucchini uu jilicsan yahay iyo jiis la gooyey, ka saar kuleylka oo u adeega.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 180 |
Total Fat | 10 g |
Fatuurad la ruxay | 6 g |
Fat | 3 g |
Kolestarool | 27 mg |
Sodium | 199 mg |
Carbohydrateska | 16 g |
Fiber diirran | 1 g |
Protein | 7 g |