Tani waa cunto kariye oo dhakhso badan oo sahlan oo loogu talagalay miro khudradeed asal ah oo khudradeed oo miro khudradeed leh oo leh miro yar oo fudud. Maaha wax la isku qurxiyo, lakiin dhab ahaantii uma baahnid inaad ahaato. Haddii kabadhadaadu ay ku dhowdahay dharkaaga oo aad ka fekereyso waxaad samaynayso qadada caawa, isku day inaad maraqkan ku jirtid saladh dhinaca ah iyo rooti farshaxan leh waxaadna yeelanaysaa cunto dhameystiran.
Inta badan cuntooyinka miro qaadka ah ee Faransiisku waxay ku tiirsan yihiin maraq xoog leh, laakiin iyada oo la isticmaalayo suuq geedka khudradeed oo xoog leh oo tayo fiican leh ayaa ku siin doona dhadhan badan. Nooc kasta oo ah maraq khudradeed ayaa si fiican u shaqeyn doona, laakiin haddii aad ka heli karto maraq hilibka lo'da ah ama salfac hilibka lo'da laga cuno, waxaad u baahan kartaa inaad isticmaasho.
Wixii vegan version ah, isticmaal jinsi aan caan ahayn iyo margarine (ama xitaa saliid saytuun) halkii subagga. Ma u baahan tahay iskadiidan in uu noqdo gluten-free iyo sidoo kale khudradda ama vegan ? Kaliya hubi maaddooyinka ku dhajiya maraq khudraddaada ah, sida qaar ka mid ah kuwa aan lahayn gluten-ka oo qaarna aanay ahayn. Ama, samee maraq khudradeedka gurigaaga ah haddii aad rabto in aad hubiso.
Waxa aad u Baahantahay
- 1/2 garaam oo basbeel ah, oo la jarjaray
- 2 tbsp subagga ama
- Vegan margarine (Waxaan jeclahay nooca Balance ee Dunida)
- 5 koob oo tayo leh oo tayo fiican leh oo maraq leh
- milix iyo basbaas ay u dhadhamiyaan
- 1/2 koob oo farmaajo ah
Sida loo sameeyo
- Brown oo basasha subagga ama margariirka margarine ee dhoobo dhaadheer, u oggolow inaad si wanaagsan ugu karsato ugu yaraan 10 daqiiqo, iyo ilaa 20 daqiiqo, kareyso marmar. 10-20 daqiiqo ka dib, waxaad ku dari kartaa subag yar ama subagga margarineka oo karsaaraya muddo dheer, illaa 20 daqiiqo dheeraad ah haddii aad haysato waqti, laakiin uma baahnid inaad.
- Ku dar maraq khudradeed, xoqin dheriga si aad u hesho dhammaan boogaha basasha oo ku jira maraqa, ka dibna dabool, oo u oggolow inaad isku dardarto ugu yaraan 10 daqiiqo.
- Xilliga leh qadar deeqsinimo ah oo milix iyo basbaas, oo ku dar jiis, taas oo u oggolaaneysa in ay yareyso. Isla markiiba u adeeg.
U adeegga caarada: Caadi ahaan, Maraq baska faransiisku wuxuu u adeegayaa saxarada shakhsiga leh baguette la jarjaray, daboolay jiiska, iyo foorno ku shubtay foornada illaa 10 daqiiqo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 136 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 4 g |
| Fat | 3 g |
| Kolestarool | 16 mg |
| Sodium | 1,112 mg |
| Carbohydrateska | 7 g |
| Fiber diirran | 1 g |
| Protein | 8 g |