Cunto-soosaarida guriga ama cunto karinta khudradda ma aha inay noqoto mid dhib badan si ay u noqoto mid macaan leh, iyo cuntooyinka sida suugaanta yaryar ee marinara yaanyo ah waa caddaynta. Mararka qaarkood, cuntada ugu fudud ayaa ah kuwa ugu fiican.
Waxay samaysay basil cusub, yaanyo qasacadaysan iyo wax yar oo saliid ah iyo saliid badda ah, tani waa mid ka mid ah siyaabaha ugu dhaqsaha badan uguna fudud ee loo sameeyo macaan marinara macaan oo dabiici ah oo dabiici ah, khudradda iyo vegan, iyo sidoo kale gluten-free iyo kolestarool la'aan.
Isku dar kareemkan yaryar ee yaanyada guriga leh oo leh nooc kasta oo baasto ah, u isticmaal lakinkaaga khudradda , ama ku darso beddel hilibka khudradda ah si aad u sameysid khudradda khudradda, ama u adeegso cunto kariye kasta oo ku baaqaya suugo yaanyo, ama kan la dubay oo la dubay oo la kariyey . Ku raaxeyso!
Waxa aad u Baahantahay
- 1/4 koob saliid saytuun ah (tayo wanaagsan)
- 1/2 basal (jarjaran)
- 2-3 xabo oo toon ah (duqadda)
- 1 (28-wiqiyadood) yaanyo (jajabiyey ama la jarjaray)
- 1/2 tsp. milixda badda (ama cusbo cusbo)
- 1/4 tsp. basbaaska dhulka madow
- 1/2 koob oo basil ah oo cusub, la jarjarey oo la jarjarey (xayawaan)
Sida loo sameeyo
- Meelaha waaweyn ama saliidda, kuleyl saliid saytuun ah kadibna qori basasha iyo toonta dhowr daqiiqo, ilaa jilicsan.
- Ku dar tamaandhada, iyo xilli wanaagsan oo leh milix iyo basbaas oo u oggolow inaad isku dardarto 10 ilaa 15 daqiiqadood.
- Ka saar digsiga kuleylka iyo walaaq ee basil kaliya ka hor inta u adeegaya.
Waxyaalaha kala duwan ee roodhida: Marka aad samaysanayso marinara marinara guri, waxaad xor u noqotaa inaad ku darto dhowr jeer oo kale, qudaar, ama wax kasta oo aad jeclaan lahayd.
Qaar ka mid ah ikhtiyaarka labadaba kuwaas oo caan ku ah suugaanta marinara guriga? Taabashada sonkorta markaad wax cabbeyso, 1/2 shinbar ama xayawaanno, qashin yar oo ah barkiman balsamic ah, furfurnaan khamri caddaan ah ama qanjirro deeqsi ah oo ah jajabyo cas cas. Fursad kale oo lagu daro dhadhan badan ayaa ah in lagu daro hal ama laba caleemo oo yaanyo ah inta ay kudhacayaan; kaliya hubi inaad ka saarto kahor intaadan u adeegin.
Calaamad kale Haddii aad rabto in aad sariir qoyseed ka sameysid adiga oo aan qoyskaaga ogeyn, ku dar dabacasaha digaagada ah, qajaar la jilciyey ama jucchini jiiska leh halka maraqaarka marinara uu ku yareeyo. Waxay u badan tahay inayan weligood ogaan!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 188 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 2 g |
| Fat | 8 g |
| Kolestarool | 0 mg |
| Sodium | 251 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 5 g |
| Protein | 5 g |