Miyaad isku daydey inaad salfad u samaysato qado caafimaad leh ama casho caafimaad leh? Miyaad kudagtay dhibaatada haysashada salad salog leh markii aad diyaar u tahay inaad cunto? Diyaargarowga saladhka xayawaanka ah waxaa laga yaabaa inay noqoto jawaabta saladhka salad-haweenka.
Habka ka dambeeya isku-darka saladh-subag leh ee saladh-yar oo caloosha leh waa adigoo gelinaya dhaymada hoose ee weelka. Kadibna, waxaad ku darsataa maaddooyinka kale ee maqaarka iyo culeyska culus ee soo socda iyo ku dar maaddooyinka ugu da 'yar (lettuce) xagga sare. Habkan, kuma dhicin salad ciiro leh oo la shiiday saacado.
Samaynta Saladkan Salad oo ah "Low-calorie version" macnaheedu maaha inaad ka tagto dhamaan waxyaabaha dhadhan fiican leh ee salad baraf ah. Halkii, xaddid qaybaha oo isticmaal darfaha hoose ee saliidda ee saladhka caadiga ah ee salad.
Waxa aad u Baahantahay
- 2 qaado shaah
- saliid dahab ah oo bikrad ah
- 1 qaado oo khudrad ah oo khudradda cas
- 1/2 qaado shaandho ah
- milix iyo basbaas ay u dhadhamiyaan
- 4 ounces naaska digaagsan oo aan lahayn maqaarka
- 1 1 koob oo ah salad romaine ah
- 1/4 koob oo yaanyo cherry ah
- 1 ukun la kariyey, la jarjaray
- 1/4 avocado dhexdhexaad ah, la jarjaray
- 1/2 wiqiyadoodu waxay hoos u dhigeen bur burka jinsiga
- 1 strip ayaa yaraaday hilib doofaar ah, la kariyey oo la burburiyey
Sida loo sameeyo
1. Marka hore, kari naaska digaaga. Ku rid digaag adigoo ku dhajiya skillet dhexdhexaad ah. Ku dar biyo ku filan digsiga si aad ugu daboosho digaagga digaaga, ku dar boodhka milixda biyaha. Keeni biyaha kuleyl, ka dibna yareeya kuleylka oo isku kari ilaa 15 daqiiqo, ama ilaa digaagga la kariyo gebi ahaanba isla markaana aanuu casaan lahayn. Ka qaad digaagga digsiga, iyo digaagga laba lakab saaro.
Qaado.
2. Si aad u ilaaliso saladhka xayawaanka macmalka ah si aad u hesho miyir-qabka, amarka aad ku dhejisid maaddooyinka haddii aad muhiim u tahay. Dharka marwalba wuxuu ku socdaa hoosta. Sidaa daraadeed, wejiga soo socda ee saliidda sayniska, khudradda cas ee casaanka ah, dijon mustard, iyo qashinka milixda iyo basbaaska madow ee ku jira saxan yar oo leh xadhig. Ku dhaji dhaymada hoose ee hoose ee weel saxan oo hal mar ah.
3. Markaa, ku dar yaanyo yaryar. Lakabka soo socda, ku dar naaska digaagga la kariyey iyo digaagsan. Lakabka xigga waa inuu ka kooban yahay ukunta la jarjaray ee la kariyey, iyo meesha sare ee jinka jilicsan. Marka xigta, ku dar avocado, ugu danbeynna salaariga sida lakabka sare.
4. Ku kaydi salaatada qaboojiyaha ilaa iyo intaad diyaar u tahay inaad raacdid (oo hubi in saladhkaagu aanu ku qeexneyn safarkaaga!) Markaad diyaar u tahay inaad cuntid saladhkaaga, ku riix baaquli, riix foorno, oo ku raaxaysta.
Waxay u adeegtaa 1
Per Adeega Calories 408, Fat 26 garaam, Pro 39 garaam, Qalabka 5 garaam
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 942 |
| Total Fat | 73 g |
| Fatuurad la ruxay | 17 g |
| Fat | 39 g |
| Kolestarool | 330 mg |
| Sodium | 932 mg |
| Carbohydrateska | 26 g |
| Fiber diirran | 18 g |
| Protein | 52 g |