Rutabagas roodhida leh oo dhadhan leh waxay sameeyaan saxan weyn ee hilibka ama digaaga. Kuwani waa dhadhan leh baradho iyo ham ama shukumaan dhoobo ah.
Rutabagas way ka macaan yihiin qaraabada dhow, cagaarshow. Waxay u malaynayaan inay yihiin iskutallaabta qadiimiga ah ee u dhexeeya geel iyo karootada.
Waxa aad u Baahantahay
- 2 ilaa 3 rodol rutabagas
- 2 qaado oo cusbo ah
- 1/3 koob oo ah subagga
- 1/2 qaado shiidan basbaaska madow
Sida loo sameeyo
- Peel rutabaga; jarjar gooyaa.
- Lugaha ku rid digsi weyn oo ku dabool biyo.
- Ku dar 1 qaado oo cusbo ah.
- Kusoo karkari; yareyso kulaylka, dabool, oo isku kari ilaa 25 illaa 30 daqiiqo ama ilaa hindise.
- Ka daadi oo ha ku qallajin koofiyadaha ama digsiga leh kharashka ugu sarreeya.
- Mash rutabagas leh subagga, 1 qaado oo cusbo, iyo basbaaska madow.
Talooyin khabiiro ah
Baakad rutabaga ah ku duub bacaha kaydinta barafeeyaha oo tuujin hawada ugu badan ee suurtogalka ah.
Dheecaan ilaa 12 bilood. Dib-u-qaboojinta rutabaga la qaboojiyey oo la qaboojiyey oo ka samaysan kuleyl dhexdhexaad ah. Karso, kareyso inta badan, ilaa rutabaga waa kulul.
Waxaad sidoo kale u eg kartaa
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 161 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 6 g |
| Fat | 3 g |
| Kolestarool | 27 mg |
| Sodium | 799 mg |
| Carbohydrateska | 16 g |
| Fiber diirran | 4 g |
| Protein | 2 g |