Ha ku qasbin kuwa abuurka bocorka! Toast ama roastiinta abuurka mashiinnada microwave-kaaga waqti aan dhamaan. Waa la karikaraa ama la gari karaa si aad ugu habboonaato dhirtaada. Kabuubku waa mid la cuni karo waana il fiican oo fibre ah. Isticmaal habkan oo kale miraha kale sida squash qasacadaysan iyo squash caleen. Miro baradhada ayaa sidoo kale loo yaqaannaa pepitas . Heerkulka mareeyuhu wuu kala duwan yahay, sidaa darteedna isha ku hayso oo marar badan walaaq.
Ogsoonow: Miro-boodh ayaa sidoo kale loo yaqaannaa pepitas .
Hababka kale ee isku dey :
Waxa aad u Baahantahay
- 1 koob bacaar ah bocorka
- 1 Tablespoon
- saliid saytuun ah ama subag
- Ikhtiyaari:
- Saliid , budada toon, budada basasha, cusbada cusbada, ama xawaashka kale ee doorashada
Sida loo sameeyo
- Biyo bocorka raaci. Isticmaal farahaaga si aad uga saarto dhamaan saxarada. Kala saar bucooyinka bocorka iyo tuur qashinka. Ku soo qaad xaashida xaashida si aad u qallajiso habeenkii.
- Subagga saliida ama saliida saliida ku rid mashiinka wax lagu dubo ee diineed, saliida qashinka. Kuleylka microwave ee sare ilaa 30 ilbiriqsi. Ku dar miraha bocorka iyo kufadhig. Isku dhaji abuurka si siman hoose ee saxanka.
- Microwave on sare ilaa 7 illaa 8 daqiiqo ama ilaa abuur ah ayaa lagu dubay midab dahabi fudud. U hubso inaad walaaqdo 2 daqiiqo marba marka ay cunto karinayaan. (Heerkulka Microwave way kala duwanyihiin, haddaba isha ku hay iyaga oo marar badan walaaqaya.)
- Marka la sameeyo, ku dar milix, budada tolka, budada basasha, cusbada cusbada , basbaas cayenan, ama aad dooratid xawaashka. Toss to coat.
- Abuurka bocorka qabow kahor intaadan cunin ama kaydin. Ku kaydi weel daboolan heerkulka qolka illaa 3 bilood ama qaboojiyaha illaa 1 sano.
- Haddii aad jeceshahay abuurka bocorka ah ee bakeeriga kudheerka ah, qoyan habeenkii xal of 1/4 koob oo cusbo ah ilaa 2 koob oo biyo ah. Maalmo dheeraad ah qallaji, kadibna sii wad sida kor ku xusan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 50 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 26 mg |
| Carbohydrateska | 2 g |
| Fiber diirran | 1 g |
| Protein | 2 g |