Cuntadani waxay u tahay kalluun la karkariyey marinadeeyska soy-ginger-ga taasoo keenta hanti aan caqli-gal ahayn oo loola jeedo in loola jeedo in lagu barbardhigo dhadhanka iyo jilicsanaanta dhinaca dhinaca. Bariiska ama bariiska madow, baradhada macaan, quinoa caadka , ama mid ka mid ah cuntooyinka ka soo baxa qaybta hadhuudhka iyo khudaarta cagaaran ee khudradda waa dhamaantood waa weheliyaan xiddigaan saxan. Qaar ka mid ah kuwa la jecel yahay waxaa ka mid ah:
Foornada Lacagtan Cagaaran ee Cagaaran
Fries Baradho leh oo leh Saliid badda iyo saliidda saytuunka
Iyo caleemaha:
Sprouts Easy Easy
Buuxi Suuxinta Kuleylka Xagaaga
Dood Caano ah oo la kariyay Delicata Squash iyo Chili Spices
Salad, ciiro cufan leh liin, liin macmacaan ama digirta cagaaran ee caanaha ah ayaa sidoo kale ah ikhtiyaari weyn.
Waxa aad u Baahantahay
- ¼ koob macdanta soodhiyaanka oo yaraaday
- 2 qaado malab, ama nectar qumbaha
- 1 qaado oo saliid ah oo saliid ah
- 1 qaado oo casiir liin ah
- 1 qaado oo jeex ah oo xidhan
- 1 miisaan, ganaax la jarjaray
- 1 ¼ rodol oo xayawaanka kalluunka cad (keliya, tilapia, snapper, boodbood, bass) ama salmon
Sida loo sameeyo
Ku dheji khaanadaha la dubayo oo la xiiray ama foorno.Waraaqda isku dhafan, isku walaaq dhirta tamari, agave, saliidda, sisinta, lebbiska, iyo nabarada. Ku dar faylasha kalluunka si aad u marin si tartiib ah si aad si fiican ugu walaaqdo. Marinate illaa 15 daqiiqo.
Iska ilaali broiler. Diyaarso kalluunta kalluunka ee saxanka dubista ee lakabka keliya.
Qaado 2-3 qaado oo marinade ku haray kalluunka.
Kudar jarjar ugu yaraan 3 inji oo ka soo boodboodo kuna kariya 10-12 daqiiqo, ilaa inta ay kalluunka si fudud ugu dhajiyaan caarada fargeeto ama mindi fiiqan.
Isla markiiba u adeeg.
Waxay u adeegtaa 4 (5 wiqiyadood)
Copyright 2009 by Jen Hoy
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 69 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 948 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 1 g |
| Protein | 3 g |