Tani waa booga digirta cadcad leh oo leh digaag, jiis, khudaar, iyo kareem yar.
Ha u ogolaanin liistada waxyaabaha maaddooyinka ku jira inay kugu dhiirigeliyaan inaad iskudayddo. Waxaa suurtogal ah inaad haysatid wax kasta oo ka mid ah dabaqadaada, waana soodhaw sahlan oo si fudud loo diyaariyo.
Waxaa ugu fudud in la isticmaalo digirta weyn ee digirta waqooyi, laakiin waxaad ka dhigi kartaa iskadiidka digirta woqooyiga ee wakhti hore ka hor oo aad u isticmaashid borotiinka khudradda. Digirta Badda sidoo kale waxay u shaqeeyaan si wanaagsan.
Waxa aad u Baahantahay
- 1 koob basal (jarjaran)
- 2 qaado oo saliidda cuntada ah
- 4 qaado oo sabdo ah
- 1 toon dhuxul ballaaran (duqadda)
- 1/2 koob oo ah basbaas gaduud ah (jarjaran)
- 1/4 koob oo bur ah (oo dhan)
- 1 1 koob oo maraq digaag ah
- 1 koob oo nus ah
- 2 qaado oo budada ah
- 1 qaado shaahi (dhulka)
- 1 jeex
- basbaas cayriin ah (dhulka; ama dunta maqaarka cas)
- 2 (4 wiqiyadood) oo la jaray basbaaska qashinka khudradda cagaaran (jarjaran)
- 2 (15 wiqiyadood) ayaa mamnuucay digirta woqooyiga
- 4 ilaa 5 koob oo la kariyey digaag (la jarjaray)
- 1 1 koob oo ah Cheddar iyo Monterey Jack cheese oo isku darka ah (digaag, qiyaastii 6 wiqiyadood)
- 1/2 koob oo labeen dhanaan ah
- 1 qaado oo milix ah
- Ikhtiyaari: basbaaska miro madow cusub oo dhadhanka ah
- Gacanta: ciirantro cusub oo la jarjaray iyo jiis la jeexay
Sida loo sameeyo
- In foornada waaweyn ee Dutch-ka ama digsiyada kuleylka dhexdhexaadka ah, kariyo basasha saliidda khudradda ah ilaa inta la jilcinayo. Ku dar subagga, toonta, iyo basbaaska, oo sii wad wax karinta, walaaqaya, ilaa 1 ilaa 2 daqiiqadood. Walaaq ee burka iyo kariyo, kareyso, ilaa 1 daqiiqo.
- Ku dar maraq digaag, nus iyo badh (ama 1/2 koob oo caano ah iyo 1/2 koob oo culus), budada bullaacadda, macmacaanka, dufanka casaanka ah ee casaanka ama basbaaska cayriin, iyo jarjar bacrimiya. Karso, kareyso mar mar mar ilaa ilaa xad.
- Ku dar digirta, digaaga, iyo farmaajada, una soo qaado kareemaha. Sii karinta, kareyso marmar, ilaa 10 daqiiqo.
- Dhadhami oo ku dar milix iyo basbaas, sida loo baahdo.
- Ka hor inta adeegaya, isku walaaq kariimka labeen. Ku duuji jilci badan ama la jarjaray, haddii loo baahdo.
- Ku darso rootida kuleylka cusub iyo yaanyada la jarjaray.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1139 |
| Total Fat | 47 g |
| Fatuurad la ruxay | 21 g |
| Fat | 17 g |
| Kolestarool | 145 mg |
| Sodium | 812 mg |
| Carbohydrateska | 117 g |
| Fiber diirran | 30 g |
| Protein | 67 g |