Ma waxaad raadineysaa qashinka saafiga ah ee soodhaweynta ee zucchini ? Zucchini iyo yaanyada waxay samaystaan koox guuleysta saxanka koobkan. Tani waa habka ugu wanaagsan ee loo isticmaalo zucchini cusub, waana qashin degdeg ah si aad isugu diyaariso.
Waxa aad u Baahantahay
- 3 illaa 4 dhexdhexaad ah
- zucchini , aan la xidhin, oo la dhajiyay
- 1 waaweyn oo waaweyn (28 wiqiyadood) yaanyo la jarjaray (ama laba dabaq ah 14.5-wiqiyadood)
- 1 (8 wiqiyadood) suugo yaanyo ah
- 1 koob oo celcelis jarjaran
- 1 basal macaan oo weyn, qoorta jarjarey
- 1/2 koob oo jar jartey basbaaska, cagaar ama isku darka casaanka iyo cagaarka
- 2 xabo oo toon ah, khafiif ah jarjaran
- 1 1/2 qaado sonkorta
- 3/4 qaado shukulaatada cusbo, ama dhadhamin
- 1/4 qaado shiidan basbaaska miro madow, ama dhadhamin
Sida loo sameeyo
- Duufaan badan, isku dar galka zucchini, yaanyo *, suugada yaanyo, cagaarka, basasha, basbaaska qumbaha, toonta, sonkorta, milix, iyo basbaas. Ku rid digsiga kuleylka dhexdhexaadkoodu sarreeyo oo keen kari.
- Iska yaree kuleylka hoose, dabool daboolka, oo isku kari ilaa 45 daqiiqo, ama ilaa zucchini iyo khudaarta kale ay yihiin kuwo jilicsan.
- Ka qaad daboolka 10kii daqiiqo ee la soo dhaafay.
- Dhadhami oo hagaajinta xilliyada.
* Inaad xor u tahay inaad isticmaasho yaanyada cusub haddii aad haysato.
Cows iyo diirran ilaa 10 yaanyo dhexdhexaad ah; laadhuu iyaga oo ku dar zucchini oo ay weheliyaan suugada yaryar, khudaarta, iyo xilliyada.
Talooyin khabiiro ah
- Ku dar qiyaastii 1/2 rodol oo ah saliid cusub ama la qaboojiyey oo la jarjaray oo ku saabsan qeybta nuska ilaa wakhtiga karinta.
- Xaji saxanka leh ee la kariyey hilib doofaar ah.
- Saute oo ku saabsan 1 koob oo boqoshaada la jarjaray oo ku dar soodhada oo ay la socdaan zucchini iyo yaanyada.
- Cunto dhamaystiran: Basil, cagaarka, oregano, kiriimyada, iyo taranka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 69 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 2 mg |
| Sodium | 282 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 3 g |
| Protein | 4 g |