Shukulaatooyinkan doofaarku waa barwaaqo si ay ugu diyaargaroobaan maraqa bacaha leh, qasacad dharka, iyo baradhada. Waxay samaysaa qadada qoyska. Ku dar salad ama broccoli caan ah ama digir in la dhamaystiro cuntada.
Waxaan soo saaray sawir (sawir) si ay u siiyaan midab iyo dhadhan dheeraad ah. Fiiri talooyinka iyo isbeddellada ka hooseeya qadarka.
Waxa aad u Baahantahay
- 6 ama ka badan baradhada cas cas, dhexdhexaad ah
- 1 basal oo waaweyn, afar jajab ah iyo dhumuc oo la jarjaray
- 4 ilaa 6 margooyo digaagdoon, maraqa dufanka leh (fiiri
- Sidee loo kariyaa hilibka doofaarka ee lo'da ah )
- 1/2 xirmo (0.6 wiqiyadood) Nadaafadda dharka Talyaaniga
- Salt iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
- Baradho cagaaran iyo basbaas la jarjaray oo cusbo leh iyo basbaaska dhulka madow. Ku rid barandhiga mashiinka qafiifka ah ee sarreeya iyo korka dabocjal doofaarka ..
- Dajinta hilibka doofaarka ah ee ku dhawaad kala badh ka mid ah xidhmo qasacadeysan.
- Dabool oo iska kari ilaa 6 ilaa 8 saacadood ama kor u kac ilaa 3 saacadood. (4 1/2-afaraad ama dherer weyn ayaa lagama maarmaan u ah tirada badan ee maraqyada iyo baradhada.)
- Ka saar hilibka doofaarka ah ee xargaha iyo meel baradho ah ku rid baaquli.
Waxay u adeegtaa 4 ilaa 6.
Talooyin iyo Isbadelo
Haddii loo baahdo, googooto sida ugu dhakhsaha badan markay ka soo baxaan mashiinka qafiifka ah. Tani waxay siin doontaa dhadhan dheeraad ah iyo qaar midab leh. Si aad u jilciso, kuleylka 1 ilaa 2 qaado oo saliidda khudradda ku jirta. Xidho garoocka hilibka doofaarka dhowr daqiiqo dhinac kasta, ama kaliya ilaa laga xiiray.
Toss qiyaastii 1 qaado oo ah toonta la gooyey ee leh barandhada iyo basasha.
Isticmaal bacda wax lagu kariyo oo la kariyo oo si sahlan u nadiifi.
Dheecaan Cunto badan Daraasadaha hilibka doofaarka
Khudradda Kalluunka ee Beerka Dhirta leh ee la yiraahdo Tomatoes iyo Peppers
Iron Skillet Chicken Chicken with Apples and Vegetables
Dareemo hilibka doofaarka leh oo leh orange iyo basasha
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 319 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 5 g |
| Fat | 6 g |
| Kolestarool | 89 mg |
| Sodium | 132 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 2 g |
| Protein | 30 g |