Isku darka walxaha la kariyay iyo qolofka la qalajiyey waxay ku daraan dhadhan iyo dhar-tudheedkan oo ah basal-dufan aan bisil lahayn oo aan bisil lahayn. Roodhiga doofaarka la dubay iyo khafiifka ah ayaa la dubay si quruxbadan foornada.
Iskuday hilibka doofaarka iyo u adeega dhinaca barafka ama baradho la shiilay iyo saxanka khudradeed ee qoyskaaga. Brokolioli ama digirta cagaaran waa xulashooyin aad u fiican ama u adeega dabacasaha dabacsan ama squash.
La Xidhiidho: Dufanka doofaarka la dubay oo la kariyay
Waxa aad u Baahantahay
- 1
- dufanka doofaarka, lafdhabarta , 2 illaa 3 rodol
- Saliid qoyan
- Kareeb basbaas
- 1 (6 oz) baako qasacadaysan
- 3 qaado oo sabdo ah
- 1 1/4 koob
- maraq digaag
- 1 koob oo khudradda la qalajiyey (ama ka yar, sida loo doonayo)
- 1 toon qashin (gooyaa kala badh)
Sida loo sameeyo
- Heat foosto ilaa 400 F.
- Kaluunka hilibka doofaarka adigoo jarjar geynaya bartamaha, laakiin ma aha wadada oo dhan. Furo hilibka ilaa iyo jiif. Ku dhaji warqad baco balaastig ah oo hilib ah iyo pound ah si aad ugu dhajisid dhumuc dhuuban.
- U daadi hilibka si cusbo leh cusbo iyo basbaas.
- In baaquli, isku dar ah isku dar ah walxaha , maraq digaag, subag, iyo qolada. Si fiican u walaaq.
- Ku daadi hilibka doofaarka oo u siman dusha sare. Kala darka doofaarka kor u xaji oo dhawr jeer la googooyey.
- Goob, dhinaca midigta hoose, saxanka dubista. Iska xoqin hilibka doofaarka oo dhan oo la mariyo dhinaca jarjarida toonta. Si fudud u daadi milixda cusbada leh ama milix iyo basbaas badan.
- Daadi 10 daqiiqo; yareyso kuleylka ilaa 350 F oo sii wad dabka ilaa 45 daqiiqo ka dheer, ama ilaa uu doofaaruhu diiwaangeliyo 155 F oo ah heerkulbeeg deg deg ah.
- Ha daayo hilibka doofaarka 5 daqiiqo ka hor intaan la jarjarin 1/ 2-inch.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 445 |
| Total Fat | 26 g |
| Fatuurad la ruxay | 10 g |
| Fat | 11 g |
| Kolestarool | 114 mg |
| Sodium | 385 mg |
| Carbohydrateska | 15 g |
| Fiber diirran | 1 g |
| Protein | 37 g |