Khudaarta cagaaran waxay had iyo jeer jecel yihiin, laakiin khudradda guga waxay runtii bilaabaan barbecuun iyo xilliga kulaylka. Tartamadan iyo dhirta delicious ayaa si dhakhso ah loogu mariyaa khudradda kulul ee khudradda kulul oo si dhaqso ah loo kariyey. Cuntadani waxay samaysaa saxan dhinaca midabeed ah, laakiin dhadhanka ku filan ee khudradda ama vegan ee kooxda.
Waxa aad u Baahantahay
- 1 xidhmo dhir ah (qiyaas ahaan 1 1/2 rodol / 680 g)
- 2 dhan
- farshaxanka
- 2 zucchini weyn
- 1 xidhmo karootada roobabka yar yar (6-7 wadarta)
- 4-6 basal guga waaweyn
- 1 liin (gooyaa nus nus abuurka miraha)
- Wixii Marinade:
- 1/4 koob / 60 mL oo khamri ah khudradda cas
- 3 qaado / saliid saytuun 45 ml ah
- 1 toon qashin (dufan)
- 1 qaado shaah / 5 milix oo cusbo ah
- 1 qaado shaah5 / mL qalajin qallalan
- 1/2 qaado shaah / 2.5 mL basbaaska madow
Sida loo sameeyo
1. Iska yaree maryaha dhirbaaxa dhirbaaxa si ay u ahaadaan 4 1/2 "ilaa 5" inji dherer. Ku dhaq biyo qabow, ku qallaji tuwaal waraaq ah oo meel dhig. Iska yaree afkoda iyo cagaarka dabacasaha oo si fiican u dhaq. Ka qallaji oo meel dhig. Ku dhaq foosto guga, qallaji, dusha sare ku dhaji 1/4 "oo gooynaya qiyaastii 1/2" ee hoose (qaybaha cagaaran). Samee isku dhejinta zucchini haddii aan la jarin xariijinta xargaha (qiyaastii 3-3 1/2 "dheer iyo 1/2" qaro).
Dhamaan jajabka oo ku rid boorso balaastig ah.
2. Isku dar mooska marinade ee baaquli yar. U diyaari inaad isku dhafatid oo aad u dhadiso milixda. Isku habee doorbidkaaga. Ka saar 1 1/2 qaado oo ah / 23 mL oo marinade ah oo meel kale ku rid baaquli. Tani waxaa loo isticmaali doonaa farshaxanka. Ku dar marinade haray khudaarta ku jirta bacda. Ka xir oo si taxadar leh u dhaqdhaqaaq khudradda si aad si siman u dhigtid marinade. Ku rid qaboojiyaha 20-30 daqiiqo.
3. Inkastoo khudaarta marinayaan. Keen 4-5 koob oo biyo ah si aad u kariso dheriga dhexe. Iska yaree dusha sare ee farshaxanka iyo waxkasta oo caleemo saaran oo ku wareegsan wareegga wareegga. Iska yaree kala badh, adigoo isticmaalaya qaaddo yar, si taxadar leh u xoqid wax kasta oo xoqan oo ku yaala gudaha galaxnimo. Marka biyuhu ka yimaadaan karkariyo, jimicsiyadu waxay ku jiraan dheriga. Karkari ilaa 5 daqiiqo kaliya. Si dhakhso ah uga saar oo meel dhigo tuwaal nadiif ah ama dhowr lakab oo tuwaal ah. Isticmaalaya calaamadaha, si taxaddar leh uga wareeji si aad uga saarto wixii dheeri ah ee biyaha ku xanniban ee lakabyada. Isku qabow 10 daqiiqo. Haddii karootiga la isticmaalo waa weyn yahay, ka dibna u isticmaal habka isku midka ah. U daa inay ku qaboojiyaan oo ay cadayaan marinade. Iska hubi in aad isku hagaajisid adiga oo keydsanaya marinade dheeraad ah.
4. Preheat grill ee kuleylka dhexdhexaad ah. Marka kalluunku uu gaadhay heerkulka karinta saxda ah, saliidda saliidda ee saliidda leh adoo isticmaalaya labo farood oo waaweyn, shukumaano waraaqo ah iyo saliid. Warqadda warqadda shukumaanka ah ee saliidda ku jirta iyo tirtir maro shaashado dhowr jeer ah si aad u abuurto dusha sare ee wax lagu kariyo.
5. Fiiri marinsade-ga loo maro dhinaca jarjar birta wax lagu gooyo oo ku dheji dhinacyada jarjarista.
Ku dar khudradda haray si aad u karisid oo isu karsado wadarta 8-10 daqiiqo, si taxadar leh u rog ilaa 1-2 jeer inta lagu jiro geedi socodka cunnada.
6. Marka la kariyo, khudaarta waa inay noqdaan kuwo jilicsan, laakiin maaha mid aad u daran. Ku rid dheji, qallajin leh liin cusub oo u adeega isla markiiba.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 217 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 69 mg |
| Sodium | 524 mg |
| Carbohydrateska | 29 g |
| Fiber diirran | 8 g |
| Protein | 8 g |