Waa maxay habka ugu wanaagsan ee loo isticmaalo khudradda ugu caansan ee xagaaga marka loo barbardhigo wax badan oo ka mid ah maraq? Shukulaatadan Zucchini waxay leedahay jidh aad u fiican oo ka soo jeeda qadarka zucchini, kareem ama kareemada dhadhanka. Sidaas darteed waa mid caafimaad leh (badan oo khudaar) iyo waxtar leh (sida in la isticmaalo dhammaan kuwa bannaanka u ah zucchini ay u muuqdaan in ay gacanta). Maraqkani wuxuu ka dhigayaa qado wanaagsan, billow fiican leh casho weyn, ama xarunta dhexe ee casho khafiif ah oo leh rooti qallafsan iyo xagaaga weyn ama salad goor hore ah oo la adeegsan karo.
Haddii aad sidoo kale u dhacdo in ubaxyo maqaarka ku dhajiyo, waxay sameeyaan qurxin jilicsan.
Xusuusin: Maraqkani waa mid si quruxsan u qaboojiya, sidaa daraadeed waxaad xor u noqotaa inaad sameysid laba shandadood ama seddex xabbo oo aad qaboojisid wixii haraaga ah oo aad ku raaxaysanayso marka zucchini aysan joogin xilli dambe. Way adag tahay in hadda la rumaysto, laakiin waad waayi doontaa!
Waxa aad u Baahantahay
- 1 basal dhexdhexaad ah
- 1 qaado oo saliid (ama subag)
- 1/2 qaado oo cusbo ah (oo lagu daray dheere)
- 4 dhexdhexaad ah
- zucchini
- 3 ilaa 4 koob
- maraq qudaarta ama
- maraq digaag
- Ikhtiyaari: Dash bac madow (dhulka cusub)
- Ikhtiyaari: qashinka cowska (jiiska cusub)
Sida loo sameeyo
- Dhar, jarjar, diir, iyo garooji basasha. Tan iyo markii maraq la saafiyo, ma jirto baahi loo qabo in si qoto dheer looga hadlo qashinka.
- Iska dhaaf dhar dhexdhexaad ah kuleylka dhexdhexaad ah iyo ku dar saliidda ama subagga. Marka baruurta ay kulushahay, ku dar basasha iyo cusbada. Karsado, kareyso marmar, ilaa basasha waa jilicsanaan iyo qandho, qiyaastii 5 daqiiqo.
- Dhanka kale, jarjar oo jarjar zucchini. Ku dar zucchini iyo maraq si basasha. Kor u qaad kuleylka si aad wax u keento kuleylka, ka dibna yareeya kuleylka si aad u ilaaliso joogtada ah oo isku karsaaraya, kareyso marmarka qaarkood si aad u ilaaliso waxyaabo badan oo aad u deganaan, ilaa uu zucchini aad u jilicsan yahay, illaa 15 daqiiqo.
- Haddii aad haysato shey-boodhiye gacmo-qabasho ah, tani waa wakhti fiican oo aad ku ridi karto oo aad u isticmaasho. Ciriiri marwalba ilaa ay aad u siman tahay. Dhab ahaan. Ugu yaraan laba jeer intaad u muuqato inaad u baahan tahay iyo waxaad ku dhammeyn doontaa fara badan, "maraq" maraq. Miyuu qalabka wax lagu qalo ee gacanta lagu qaato? Cuncaan maraq ka mid ah sheyga ama mashiinka cuntada ilaa inta aadka u siman (ugu yaraan 1 daqiiqo mid kasta oo kabadan si aad u hubiso in ay si wanaagsan iyo run ahaantii loo nadiifiyey); hubso in aad ka shaqeysid kooxo iyo in aad qabatid shukumaan kijinni ah oo ka sarreeya dusha sare ee kumbuyuutarka ama mashiinka (mariicda kulul waxay u egtahay in la yareeyo); Dib ugu soo noqo maraq la jaray dheriga. Ku dar milix iyo basbaas inay dhadhamiyaan (xusuusnow in maraq badani u baahan yahay milix badan oo badan si ay u helaan dhadhan wanaagsan, kaliya ka fikir dhamaanba biyaha halkaas!).
- U shaqeeya maraq kulul adigoo rusheynaya basbaas iyo / ama xawaash, haddii aad jeceshahay.
Miyaad weli dooneysaa mashiinka dheriga? Ka hor tag oo ku dar kareem culus, si aad u karisid kuleylka kuleylka ilaa inta maraqku mar kale kululaado ka hor intaadan u adeegin. Ama, dollop oo kaliya oo beedka ah labeen dhanaan ama kareemka shinbiraha kasta.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 46 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 5 mg |
| Sodium | 617 mg |
| Carbohydrateska | 4 g |
| Fiber diirran | 1 g |
| Protein | 3 g |