U adeegso hilibka lo'da ee maqaarka iyo bacaha madow ee leh barbaro ama qashin. Tani waa cunto quraac maalin walba qoyskaada oo marwalba weydiisanaya. Isticmaal mashiinka qafiifka ah ama waxaad ku karisaa stoveetop.
Ma ogtahay in miisku si fiican u qaboojiyo? Tixgeli inaad sameysid laba qaybood. Cunto kala badh cunto raashin ah.
Waxa aad u Baahantahay
- 1 1/2 rodol oo ah sirloin ama hilib lo'aad oo dheeri ah
- 1 basal macaan oo weyn, la jarjaray
- 1 basbaas gaduud ah, la jarjaray
- 2 xabo oo toon ah, qasacadaysan
- 1 yar yar (4 wiqiyadood) oo la jarjarey oo la jarjarey
- 2 daasadaha (14.5 wiqiyadood kasta) yaanyo la jarjaray
- 1 (8 wiqiyadood) suugo yaanyo ah
- 1 1/2 qaado shiil budada ah
- 1/2 qaado shaah
- acho chile budada ama
- budada budada ah
- 1/2 qaado shaahi ah
- 1/4 qaado qudaar ama oregano caleen
- Dambiyada chipotle chile chile, optional
- 1 (15 wiqiyadood)
- digirta madow , oo la raaciyo oo la miiray
- Salt iyo basbaas, dhadhamin
Sida loo sameeyo
- In xirfad weyn oo qoto dheer ama foornada Holland, brown hilibka lo'da.
- Ku dar basbaas iyo basbaas iyo saliid ilaa basasha jilicsan. Ku dar maaddooyinka haray.
- Isku kari ilaa kulaylka hooseeya illaa 1 ilaa 2 saacadood, ama u wareeji kariyaha qunyar-socodka ah kuna kariya LOW ilaa 4 ilaa 6 saacadood.
- Ku darso hadhuudhka ama qashinka.
Talooyin iyo Isbadelo
- Neefsii bacda adoo isticmaalaya turkey ama digaag halkii hilibka lo'da. Ku dar qaar ka mid ah hilibka lo'da ama salalka si aad u siiso dhadhanka hilibka lo'da.
- Demi qashinka qaybaha kali ah ee qadada ama cuntooyinka degdegga ah.
- Fikradaha la jeexjeexo - lafdhaqaaqa kiriimka leh labeen dhanaan iyo basbaaska, basasha, ama basasha cagaaran. Ama jajabyo jajab ah oo cufan ah. Shredded cheddar ama isku darka Mexican ka dhigayaa dhar weyn oo sidoo kale. Ama ku dheji khaanadaha loo yaqaan 'bowls' iyo qoyskaaga iyo asxaabtaada ku dar wixii ay jecel yihiin.
- Isticmaal mariinka maqaarka ee dheeraadka ah eeyaha kulul, ama u isticmaal sida buuxinta caleemaha ama burrito.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 449 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 4 g |
| Fat | 4 g |
| Kolestarool | 76 mg |
| Sodium | 174 mg |
| Carbohydrateska | 50 g |
| Fiber diirran | 13 g |
| Protein | 39 g |