Tani waa hab degdeg ah oo sahlan oo lagu dabaasho sprouts spred. Haddii aad i jeceshahay aadan jeclayn sprouts sprel , naso hubaal ah in mar la illaashado waxay qaadanayaan dhadhan cusub. Kudar hilib la kariyey oo la kariyey ama pancetta si loogu daray dhadhan dheeraad ah.
Waxa aad u Baahantahay
- 2 rodol / 900 g sproutsel sprouts
- 1/4 koob / subag 60 mL
- 1 qaado shaah / 5 milix oo cusbo ah
- 1/2 qaado shaah / 2.5 mL budada toon ah (waxaad isticmaali kartaa toon toon ah, laakiin daawashada gubashada)
- 5 dhar hilibka doofaarka la kariyey ama pancetta, waa la burburiyey
- 6-10 skewers
Sida loo sameeyo
1. Isku jar oo nadiifiso sproutsel brussels. Ku rid dheriga biyo biyo ku filan si aad u daboosho sprouts. Soo qaado karkar, hoos u dhig kuleylka oo u daa 2 daqiiqo. Tani waa in la siiyo boogaha buste ah ee madaxa fiican oo bilaw ah. Daadi oo ku rid biyo baraf ah 5 daqiiqo si aad u joojiso habka karinta. Markale mar dambe ka bax, oo ku qallaji tuwaal waraaq ah.
2. Iskudhir kuleylka kuleylka dhexdhexaadka ah. Saliidda shidaalka ayaa gubtay mar kulul.
Samee ugu yaraan 3 baasab ah si aad u abuurto dusha sare.
3. Si tartiib ah u xoqin sprouts caleenka.
4. Isku qas subagga, budada tolka, iyo cusbada isku jir digsi yar. Meelaha dabeysha ee bambada ku shub weelka dabka iyo kariyo ilaa inta ay bilaabayaan inay jilcaan (ilaa 6-8 daqiiqo). Hubi inaad marar badasho si aad u joojiso gubashada. Caday marrar badan.
5. Marka la kariyo, ka saar shaashadda, ku rid guddiga jarista. Si taxaddar leh uga saari qoorshayaasha iyo saxanka adeega. Iskuday midho leh hilib doofaar ah ama pancetta isla markaana u adeega isla markiiba.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 140 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 5 g |
| Fat | 3 g |
| Kolestarool | 23 mg |
| Sodium | 466 mg |
| Carbohydrateska | 12 g |
| Fiber diirran | 5 g |
| Protein | 6 g |