Maraqkan la kariyay ee la kariyay ee la kariyey waa maraq tufaaxa la shiilay . Waa cunto qadar ah ama maraq caano ah si ay ugu adeegto caano ama saladh, ama u adeegso kooras koowaad. Daahirinta tufaaxa ayaa siinaya maraqa dhadhanka dhadhanka gaarka ah. Ka dhig digaaga digaaga ama isticmaal maraq khudradda qudaarta khudradeed.
Ku dar dhawr qaado oo ah cabitaan casiir ah (optional) oo dusha sare kaga daadi basasha cagaaran, cilantro, ama dhir.
Waxa aad u Baahantahay
- 1 tayo murqo oo dhexdhexaad ah, jejebiyey jejebiyaal
- 1 basal yar, la jarjarey
- 2 2/2 qaado shaah ah
- 1/4 qaado shaaha basbaaska madow
- 1/4 qaado shukumaan
- 3 qaado
- saliid dahab ah oo bikrad ah
- 3 koob oo maraq ah (ama digaag, ama isku darka)
- 1 1 koob oo kareem fudud ah
- Ikhtiyaari: 2 qaado oo liin macaan
- 1/2 qaado shaah ah, ama dhadhan
- Qalalan Xulasho: La jarjarey basal cagaaran
- Qalalan Xulasho: Cilantro la jarjaray
- Qalalan Xulasho: Dhirta la jarjaray
Sida loo sameeyo
- Kuleylka kuleylka 425 F.
- Ku rid digsi digsi weyn oo leh caag; ku buufin weelka khafiifka leh buufinta karinta.
- Toss ubaxlaha qajaarka leh basasha la jarjarey, budada curey, basbaaska, iyo xajmiga. Daqiiqada saliidda sayniska ah ee la googooyo iyo kufadhig si aad u yar.
- Faafi digsiga dubista oo kari ilaa 20 illaa 30 daqiiqo, si joogta ah u noqo, illaa hindisada.
- Ku rid digsi weyn oo leh maraq. Soo qaado karkar. Dabool oo isku kari ilaa 5 ilaa 10 daqiiqadood, ama ilaa inta hindise ah. Ku dar kareemka oo sii wad raashinka hal daqiiqo dheer. Isku duub qaybaha. Ku dar casiirka liinta haddii la doonayo, iyo xilli ay u dhadhamiyaan milix iyo basbaas.
- Maaree maraq ku shub weelasha oo qurxin leh dhir, basasha cagaaran, ama cilantro.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 314 |
| Total Fat | 29 g |
| Fatuurad la ruxay | 15 g |
| Fat | 11 g |
| Kolestarool | 67 mg |
| Sodium | 612 mg |
| Carbohydrateska | 11 g |
| Fiber diirran | 4 g |
| Protein | 6 g |