Cuntadani waxay ka soo jiidatay qubayska duugta ah ee isku duuban oo la mid ah kuwa ugu caansan, baaqyada, jajabka, rootiga rootiga iyo xilliyada asaasiga ah. U diyaari martidaada leh dhadhan cusub.
Waxa aad u Baahantahay
- 2 rodol oo boqoshaada dhexdhexaad ah (qiyaastii 3 daraasad)
- 1 (6.5 wiqiyadood) oo karis ah
- 1/2 koob subagga
- 1 toon qashin (dhoobo)
- 1/2 koob oo ah rooti rooti ah
- 1/4 koob oo caws ah (cusub, la jarjarey)
- 3/4 qaado oo cusbo ah
- 1/4 qaado shaaha basbaaska madow
Sida loo sameeyo
- Ka saar baalalka boqoshaada; fal waxashnimo leh oo ka dhigo mid dhinac ah. Meelaha boqoshaada ku dhaji khaanad saliideed oo saliideed ah oo hoos u dhajiya. Qaado.
- Dareemid clams, kaydka dareeraha.
- In skillet weyn weyn kuleyl dhexdhexaad ah, dhalo subagga.
- Buraash subagga ku dulsii kabaha.
- Saliida haray ee skillet, isku kari digga duqadda, toonta, iyo dareeraha laga soo bilaabo clams ilaa mugta afkoda ah qandaraaska, qiyaastii 4 ilaa 6 daqiiqadood.
- Iska ilaali suuska iyo waxyaabaha haray. Isku darka isku dhafan ee la isku dhex daro.
- Iska ilaali digsiga foornada iyo boqoshaada dulsaar leh 7 ilaa 9 daqiiqo, ama ilaa boqoshaada la jilciyo oo walxaha la kariyey.
Waxaad sidoo kale u eg kartaa
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 45 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 8 mg |
| Sodium | 97 mg |
| Carbohydrateska | 4 g |
| Fiber diirran | 1 g |
| Protein | 2 g |