Noockani oo si tartiib ah u karkariya-la shiilay si fiican leh bac.
Sida had iyo jeer, inta goosashadu ku kordhiso waxay ku dhacdaa doorasho shakhsi ahaaneed. Isku day inaad yarayso milixda iyo / ama toontaada haddii aad rabto, ama kordhiso xaddiga isbinaajka ilaa 12 wiqiyadood. (Dabcan, haddii aad tahay taageere ah toon waxaad mar walba ku dari kartaa more!)
Cunto-qabadkan loogu talagalay Spinach-Frit Spinach waxaa ku shaqeeya 2 ilaa 4.
Waxa aad u Baahantahay
- 2 qaado oo saliid ah ama saliid khudradda ah oo la kariyo
- 2 qaado oo toon ah
- 1/4 qaado shaashadda yar yar, ama dhadhan
- 1/2 qaado oo cusbo ah, ama sida uu u dhadhan yahay
- 10 wiqiyadood (qiyaastii) isbinaajka cusub, la dhaqey oo la qalajiyey (waxaan isticmaalaa isboolka ilmaha)
- 1/4 shaaha sonkorta leh
- 1/4 qaado shiidan saliideed saliideed ah
- Baasaboorka madow si dhadhanka u dhadhamiyo, dooran
Sida loo sameeyo
- Dhammaan waxyaalaha maaddooyinka ah ee gacanta ku hareereysan kariyaha. Iskudhir woqooyiga oo ku dar shidaal, si gaabis ah si ay u timaado dhinacyada kala duwan ee dhinacyada wok.
- Marka saliiddu ay kulushahay, ku dar jajabka minjarka ah, kalluunka la yareeyey, iyo cusbo. Walaaq ilaa dhowr ilbiriqsi ilaa uu toonta dhadhan yahay.
- Ku dar isbinaajka, isku walaaq ilaa 1 ilaa 2 daqiiqo, ilaa caleemaha ay ku dhow yihiin qiiq.
- Walaaq sonkorta iyo saliida saliida ee Asia. (Ogow: haddii aadan hore u lahayn sonkorta iyo saliida saliidda lagu qiyaaso, u dhaqaaq wuqa qabow qabow inta aad sidaas samaynayso, ka dibna ku soo celi gaasta kulul).
- Daadi isbinaajka adoo isticmaalaya basbaas madow haddii loo baahdo. Isla markiiba u adeeg.
Rabshado badan oo isku deyeya
- Spinach-la shiilay Isbedelka Ginger iyo Almonds
- Raashinka Khudradda Shiinaha ee Shiinaha
- Daaqada Sheyga Cunnada Shiinaha
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 84 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 344 mg |
| Carbohydrateska | 3 g |
| Fiber diirran | 2 g |
| Protein | 2 g |