Mashed dhirta
Cucubirlaha waa mid ka mid ah khudradda aan ugu jecelahay inay u adeegto carruurta, maxaa yeelay waa wax kasta oo dhadhan fiican leh sida baradho la shiiday oo joogto ah, laakiin tayo-qajka ayaa siinaya wax yar oo dheeri ah oo fitamiin C ah iyo fiber.Waqti ayaad ku dhajin kartaa qoyaankan adoo iibsanaya bacda, ubaxyada caaga ah ee la kariyey ee qaybta soo saarista ee dukaankaaga.
Waxa aad u Baahantahay
- 1 tayo badan oo tufaax ah (ama 10 oz dhuxul leh)
- 2 rodol ukro dahab baraf ah, diiray oo la jarjaray qeybo 1-inch ah
- 3 xabo oo toon ah, qasacad (ama 2 Tbsp.
- 1 Tbsp. subagga
- 1/4 koob oo caano ah
- 1/4 koob oo farmaajo ah
Sida loo sameeyo
- Meelaha ubaxlayaasha iyo baradho la jarjarey oo ku jira digsi weyn oo culus. Ku dabool biyo ku dhaji laba inches (biyo waa inay soo baxaan ilaa laba inches oo ka badan dushooda khudaarta dheriga).
- Karkari karkari oo kariyo 10 illaa 15 daqiiqo ilaa khudradu ay jilicsan yihiin marka la garaaco fargeeto.
- Ku daadi khaanad.
- Ku soo celi khudradda digsiga. Ku dar maaddooyinka haray. Mash leh barxadda barafka ilaa iyo inta isku dhafan ay gaarto joogtada la rabo.
Ku darso diiran.
Ma jeceshahay tufaaxa? Tijaabi cuntooyinka kale ee waawayn, sida Cajiibka Beeraha, Brotch Sprouts iyo Leeks leh Spicy Drizzle, Madeeshe Cauliflower iyo Sunchoke Soup, Beerka la dubay iyo karootada leh Muuqaalka Olive, Cagaarka Beerka iyo Beerka Dheeriga ah ku faafay Sauteed Brussels Sprouts, iyo Sauteed iyo Braised Beerta leh Mustard Seeds iyo Cagaarka Cagaaran.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 246 |
Total Fat | 6 g |
Fatuurad la ruxay | 4 g |
Fat | 2 g |
Kolestarool | 16 mg |
Sodium | 130 mg |
Carbohydrateska | 41 g |
Fiber diirran | 6 g |
Protein | 10 g |