Khudradda la dubay ayaa ah raashin raaxo leh. Dhamaan maalinta qaboobaha, jimicsiga duban waa cajiib sida cunto fudud ama saxan dhinaca digaagga ama xitaa qiiqa dhalada. Waxyaabaha kale ee ku saabsan samaynta iyaga waa in aad si dhab ah u qaadan karto oo aad dooran kartaa nooca khudradda aad rabto inaad ku dubto. Ma jeceshahay zucchini? Waa wax caadi ah - iska fogow oo bedel wax kale. Eggplant sidoo kale waa khudaar aad u fiican oo duban. Baro sida loo dubo eggplant .
Waxa kale oo aad u weyn oo ku saabsan khudradda la dubay waa in ay fududahay oo la diyaarin karo, la kariyo, oo loo adeegsan karo saacad gudaheeda. Si fudud loo nadiifiyo, ku dub digsiga digo aan la daboolin. Iska hubi inaad ku buufin kartid warqada aad ku buufinayso buufinta karinta si aad uga hortagto in marka hore la iska qaado.
Waxa aad u Baahantahay
- 3 yar yar iyo dhexdhexaad cad (ama baradho jaalle ah)
- 1 baradho dhexdhexaad ah (ama waxyaabo)
- 1 zucchini
- 1 cabir baraf ah
- 4 dabacasaha waaweyn (ama 1 koob oo karootada canugga ah)
- 1 basal casaan ah ama casaan ah
- 1 basbaas cagaaran ama casaan
- 1/2 koob oo saliid dahab ah oo bikrad ah
- Ikhtiyaari: dabaasha ama badda milixda
- Basbaaska madow inay dhadhamiso
- 1 qaado oo budada toon ah
- 1/4 qaado shaah
- 1/8 qaado shaah
Sida loo sameeyo
- Diyaari foornada ilaa 375 digrii F. Koobi xaashida cookie ama saxanka qashinka lagu dubo (9x13) adiga oo isticmaalaya daawada buufinta ee ugu jecel. Nadiifinta sahlan, waxaad ku xareyn kartaa xaashida dubista ama qasac leh aluminium aluminium ka dibna ku buufin leh buufin karinta si aad uga hortagtid saxaro.
- Marka xigta, bilaab oo jeexi oo jarjar khudaarta. Ma jiro sharci la raacayo halkan, laakiin waxaan doorbidaa inaan jarno karootada, zucchini, squash, basasha, iyo basbaaska. Baradhadu waa dhadhan fiican ee barafka ama baradho yaryar oo cad, oo ku yaal xaafado.
- Ka dib markii la jarjarayo iyo dilaacinta, ku rid khudaarta hal lakabka oo ku yaal xaashida dubista ama saxan. Dhallin saliid saytuun ah. Ku dar qadarka la rabo ee cusbo iyo basbaas. Ku daadi budada tolka, kiriimka, iyo xumbada.
- Ku rinjirta ilaa iyo 45 daqiiqo, ama ilaa khudradda laga saaro fargeeto. Isla markiiba u adeeg.
Waxa la jajabiyay khudradda la dubay
Khudradda dufanka leh ayaa ah saxan dhinaca mid ah. Anigu waan jeclahay iyaga digaag la dubay , hilibka lo'da, ama sida kali ah oo saxan oo casho ah ama qadad fudud.
Dadka qaarkiis waxay sidoo kale jecel yihiin inay u adeegaan humus iyo waliba khudradda duban si ay u isticmaasho suugo lo'da. Hummus dhaqameedku wuxuu ku fiican yahay fekerkeyga, laakiin waxaa jira dhowr nooc oo aad isticmaali kartid si aad u buuxiso dhadhanka digaagga la dubay. Hummus si fudud ayaa loo samayn karaa guriga, laakin waxaa sabab u ah caansanaanta sii kordheysa, waxaa sidoo kale laga heli karaa dukaamada badankood. Mararka qaarkood waxaad ka heli doontaa qaybta madow ee kaneecada ama dooxooyinka. Baro sida looga dhigo hummus guriga .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 282 |
| Total Fat | 18 g |
| Fatuurad la ruxay | 3 g |
| Fat | 13 g |
| Kolestarool | 0 mg |
| Sodium | 89 mg |
| Carbohydrateska | 28 g |
| Fiber diirran | 5 g |
| Protein | 3 g |