Isticmaal khudrado dheeraad ah, casiir yaanyo iyo yaanyo leh digir yar oo badanaa waxay ku hayaan khudradda cunnada khudradda hoose ee calories. In kasta oo bac aan hilib lahayn ay horey u dooratay caafimaad iyo dufan dufan leh, waa noocyadan hooseeya.
Tani waxa ay ahayd mid ka mid ah cuntooyinkaas oo ka soo baxday sababtoo ah waxa qofku gacanta ku haystay jikada, oo ka soo baxday geedo faro badan oo aan digir badan lahayn! Runtii way ka badan tahay sida maraqa yaanyo laga yiraahdo maraq bac ah.
Eeg cuntooyinka khudradeed ee hooseeya.
Waxa aad u Baahantahay
- 1/2 basal dhexdhexaad ah, la jarjarey
- 2-3 xabo oo toon ah, qasacadaysan
- 2 tbsp. biyaha
- 1 karootada waaweyn, khafiif ah
- 1 basbaaska cagaaran, yar yar
- 1 basbaas gaduudka cas, yar yar
- 2 tbsp. maraqa soy
- 1/2 koob oo caleemo hadhuudh ah
- 1 Digirta kelyaha 15-oz
- 1 28-oz.can la jarjaray yaanyada (ha daadin)
- 1 12-oz ama casaan yaanyo ama V8
- 1 jalapeno ama basbaas yar oo basbaas ah, duq ah
- 1 tbsp. budada yar yar
- 1/2 tsp. oregano
- 1/2 tsp. cusbo cusbaynaya
- 1/2 tsp. basbaaska caymiska
- Ikhtiyaari: basasha cagaaran oo qurub ah
Sida loo sameeyo
- Dheriga weyn ee aan dusha sare ahayn, kululeyso toonta iyo basasha 3-4 daqiiqo. Ku dar biyo iyo karootada iyo kuleylka, kareyso 3-4 daqiiqo dheeraad ah. Ku dar basbaaska cagaaran, basbaaska casaan iyo maraqa soyka, kareyso si wanaagsan. Cunto daqiiqad kale ama laba.
- Iska yaree kuleyka ilaa dhexdhexaadka ah kuna dar dhamaan cuntooyinka haray, marka laga reebo basasha cagaaran.
- Dabool oo u oggolow inaad si tartiib ah u kiciso ugu yaraan 25 daqiiqo iyo ilaa 40 daqiiqadood.
- Cuntada adoo dhadhamiya. Waxaad qurxisaan basasha cagaaran ama xitaa jiis ama labeen kariim haddii aadan cunin vegan .
Macluumaadka nafaqada (laga bilaabo CalorieCount):
- Calories: 195; Kalooriyeyaasha baruurta: 10
- Fataha Wadarta: 1.1g, 2% qiimaha maalin kasta; Dufanka: 0g
- Kolestarool: 0mg, 0%
- Sodium: 614mg, 26%
- Wadarta Carbohydrateska: 38.0g, 13%
- Fiber Fiber: 9.6g, 38%
- Sonkorta: 9.5g
- Protein: 11.2g
- Vitamin A: 80%
- Vitamin C: 159%
- Calcium: 5%
- Iron: 32g
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 275 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 443 mg |
| Carbohydrateska | 53 g |
| Fiber diirran | 14 g |
| Protein | 16 g |