Ku dabool fiilada kuleylka ah ee shaaha iyo naqshad cufan, buskud ah, macmacaan aan qurux badnayn leh oo la sameeyey qumbaha coconut iyo burcad-macaan oo aan saliid lahayn.
Waxaad isticmaali kartaa burka la kariyay ee aan la karin baakadaysan ama waxaad si sahlan u diyaarin kartaa adigoo iskaashanaya miro yaryar oo aan lahayn gluten-free miro digirta digirta nadiif ah.
Samee laba dufaax oo ah cajiinka iyo qaboojiyaha ama qaboojiyaha loogu talagalay kariimooyinka aan cirridka lahayn ee "gluten-free" -ka ah mar kasta.
Waxaa sameeyay Edited by Stephanie Kirkos, August 2016
Waxa aad u Baahantahay
- 1 qiyaasta 1/2 koob oo qamadi ah (toasted, aan qoyanayn, qeylo badan)
- 1 1/4 koob oo yaryar (dhulka cusub, maadada caanaha aan la gashanayn, miro la gooyey.
- 1/2 koob jilicsan (tapioca)
- 1/4 koob oo bur ah (dhammaan walxaha qasacadaysan oo aan lahayn gluten-free)
- 1 qaado oo xanjo ah
- 1/2 qaado qudaar ah xanjaan
- 1 1/2 qaado shukumi ah
- 2 koob oo sonkor ah (madow, si adag u buuxsamay)
- 1 1 koob oo ah subag (ama 3/4 koob oo subagga ah iyo 3/4 koob saliidda qumbaha)
- 2 ukun dhexdhexaad ah
- 1 qaado oo basbaas ah
- 1 qaado oo laga soosaaray qumbaha (gluten-free)
- Fiiro gaar ah: Waxaad isticmaali kartaa burka la kariyay ee ku jirta baastada aan la karinin ama aad si sahlan u diyaarsan kartaa adigoo iskaashanaya miro yar oo aan lahayn gluten-free oo ah mashiinka digirta beedka nadiifka ah. Si aad u diyaargareyso 1 1/4 koob oo buri kulul ah, ku dar qiyaastii 1 1/3 - 1 1 koob oo ah miro yar oo aan lahayn gluten-free oo ah qashin yar yar iyo garaaca garaaca.
Sida loo sameeyo
- Isku day inaad foorno ilaa 350º F
- Ku waraaq xaashida roodhida leh oo leh warqad xiiran ama saliideed khafiif ah.
- Qalabka tufaaxa ee qiiqa ku jirta warqad dubista oo qiyaastii 5 daqiiqo ama ilaa dahab ah. Tani waxay si dhakhso ah u gubaysaa si taxaddar leh.
- Subagga cagaaran, sonkorta, ukunta iyo walxaha ku jirta baaquli isku dhafan illaa iftiin iyo iftiin.
- In baaquli gaar ah, ku walaaq dhammaan maaddooyinka qalalan wada. Qaado ilaa inta lagu darayo.
- Ku dar maaddooyinka qallalan (marka laga reebo miro la gooyey iyo qumbaha caaga ah) si aad isugu qorto oo aad garaacdid ilaa inta ay cajiinka si fiican isku dhafan yihiin.
- Iska ilaali miro la gooyey iyo qumbaha qumbaha.
- Isticmaal 1/8 koob oo koobi ah ama qaaddo qiyaas ah si aad u qaadatid cajiinka oo aad hoos ugu dhigtid xaashida dubista. Kukiyada meeshan ugu yaraan 2 inches kala duwan.
- Dubo ilaa 15 daqiiqo ama ilaa bunka dahabka ah. Ku qurxin warqada dubista ka hor intaadan u wareejin rakul qaboojinta.
Talo: Isticmaal yaraanta bacariga digirta yar leh si aad u sameyso burti cusub. Ku dar 1/2 koob oo ah wakhtiga qashinka lagu ridayo qaxwada qaxwaha iyo gaaban si tartiib tartiib ah ilaa laga soo gooyay miro.
Waxaad karaci kartaa sonkorta ilaa 1 1/2 koob oo aan lahayn farqi weyn oo dhadhan.
Xasuusin: Marwalba hubi in meelahaaga shaqada, maacuunta, weelasha iyo alaabtu ay ka madax banaan yihiin gluten. Had iyo jeer akhri summarrada alaabta. Warshaduhu waxay beddeli karaan habka wax soo saarka iyaga oo aan ogaysiis lahayn. Marka aad shaki qabtid, ha iibsan ama ha isticmaalin alaab ka hor intaadan la xiriirin soo saaraha si loo xaqiijiyo in badeecada ay ka madax banaan tahay gluten.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 199 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 8 g |
| Fat | 3 g |
| Kolestarool | 58 mg |
| Sodium | 133 mg |
| Carbohydrateska | 21 g |
| Fiber diirran | 1 g |
| Protein | 2 g |