Qodobadan quruxda leh ee loogu talagalay casserole digaag ah ayaa si buuxda u qabta foornada microwave. Waa wax macquul ah oo la isku qurxiyo, macaan la jarjaray, oo ka buuxa jiiska Swiss, broccoli, iyo basbaaska cas. Raac tilmaamaha loogu talagalay barafka iyo waxaad qaadan doontaa casho diyaar ah daqiiqado.
Waxa aad u Baahantahay
- 8 oz. ukunta dhexdhexaad ah
- 1 koob oo biyo ah
- 1-1 / 2 koob oo digaag ah
- 16 oz. pkg. brokoli, baradho iyo baradho la qaboojiyey
- basbaaska gaduudan , dhalaalay
- 1 basal, la jarjarey
- 2 koob oo la kariyey digaag la kariyey
- 1/2 tsp. budada toon
- 1/2 tsp. cusbo
- 1/4 tsp. basbaas
- 1 koob oo jilicsan oo Swiss ah
Sida loo sameeyo
1. Seddex mitir oo mitrooga ah oo ku shaqeeya mashiinka qalabka nadiifka ah, ku dar baasto, biyo iyo maraq digaag. Ku dabool daboolka iyo microwave ilaa sare 6 daqiiqo, kareyso hal mar inta lagu jiro karinta. Ku dar khudaarta, basasha, digaaga iyo xilliyada. Dabool iyo microwave oo sareeya 7-9 daqiiqo, kareyso hal mar inta lagu jiro karinta, illaa khudaarta ay yihiin kuwo kulul iyo jilicsan iyo noodles waa hindise.
2. Iska ilaali kala badh farmaajada oo si fiican u walaaq. Dareemis duub oo leh jiis.
Karso, qaawan, sare ilaa 2-3 daqiiqo illaa jiiska waa la dhalaalay.
3. Si aad u xakameyso maryaha, ha cunin khudaarta. Noocyo kookar sida kor ku xusan ka dibna ku qaboojiya qaboojiyaha ilaa hargab. Ku dar khudradda, basasha, digaaga, xawaashka, iyo kala bar jinsiyada; ku rusheeyso jiis, oo si fiican u duub, calaamadee, kuna daa ilaa 3 bilood.
4. Si aad u dhalatid oo dib u soo celi, kareemka caaryar habeenki qaboojiyaha. Microwave on dhexdhexaad ah 3-5 daqiiqo, kareyso mar. Ka dibna microwave on sare ilaa 1-3 daqiiqadood ilaa noodles iyo khudaarta yihiin jilco iyo dhejisku si fiican loo kululeeyo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 521 |
| Total Fat | 27 g |
| Fatuurad la ruxay | 11 g |
| Fat | 9 g |
| Kolestarool | 108 mg |
| Sodium | 945 mg |
| Carbohydrateska | 31 g |
| Fiber diirran | 4 g |
| Protein | 39 g |