Suugo khudradda ah oo khudradda laga sameeyey ayaa si fiican u shaqeynaya 4 ilaa 5 koob oo khudaarta cusub ah sida broccoli, bok choy, iyo hadhuudhka ilmaha. (Khudradda kareemka ah ee khudradda ah, waxaa loo isticmaalaa broccoli cusub, hadhuudh ubucda, iyo basbaaska gaduudka cas). Si kor loogu qaado muuqaalka, haddii aad jeceshahay, waxaad ku dari kartaa khudradda la kariyey ee 1 ilaa 1 1/2 qaado oo ah miraha sisinta.
Waxa aad u Baahantahay
- 1/4 koob oo ah maraq digaag (ama biyo)
- 2 qaado
- Suugo macaan
- 1 1/2 qaado shaah bari (Shiine, ama shil qallalan)
- 1/2 qaado sonkor ah
- Basbaaska madow, dhadhamin
- 1 qaado shiidan
- 2 qaado oo biyo ah
- Saliid, dhadhamin
Sida loo sameeyo
- In baaquli yar yar, isku darso maraq digaag ama biyo, Maraqa dhagax , khamri bariis ama shariillo, sonkor, iyo basbaaska madow.
- In baaquli yar oo gaar ah, walaaq qashin qubka biyaha. Labada koobba ha ku hay meel u dhow kariyaha.
- Isku walaaq khudaarta. Marka khudradda la kariyo, waa inaad cagaarka u riixdaa dhinacyada woqooyiga.
- Sii marinta dib u habeyn degdeg ah oo ku shub dhexe dhexe. Soo qaado karkar.
- Sii miireytanka qashinka / biyaha iyo ku shub suugada, si dhakhso ah u walaaq si aad u qariso.
- Isku dar si aad isugu darsato khudradda suugada.
- Ka saar wok ka kulaylka oo walaaq sali sisinta. U adeega, rusheynta miraha sisinta ka badan haddii loo baahdo.
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| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 11 |
| Total Fat | 0 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 366 mg |
| Carbohydrateska | 2 g |
| Fiber diirran | 0 g |
| Protein | 0 g |