Muddo sanado ah, gawaarida la shiilay - gaar ahaan shiilan la dubay - waxay lahaayeen sumcad cabsi leh. Makhaayadaha meelkasta waxay u adeegeen yaryar, gogol-qallalan oo ku wareegsan lakab qaro leh oo boodh ah ama rooti ah, oo la kariyey oo kaliya hilibka suugada kokteyl . Xaqiijisay, oo waxay yihiin wax aad u fiican - qoyan iyo dhadhanka gudaha ah, oo ku hareereysan dharka qafiifka ah ee panko .
Gawaarida waa la kala soocaa oo lagu iibiyaa "tirin," oo loola jeedo celceliska tirada miisaanka. Tirada sare, tirada yaryar ee gawaarida. Cuntadan, dooro dhexdhexaad (31 illaa 35) ama weyn (21 illaa 30); habka gawaarida ayaa ku karsami doona iyada oo isku mid ah in browns panko, si ay u sii joogi doonaa casiir leh.
Waxa aad u Baahantahay
- 8 ilaa 12 gawaarida dhexdhexaad ah ama waaweyn (badan ama ka yar, waxay kuxirantahay rabitaanka cuntada)
- Tijaabinta cusbo saxarada
- 1/2 koob oo bur ah (dhammaan ujeedada)
- 1 ukun
- 1 qaado oo yogurt (ama caano)
- 1 koob
- panko breadcrumbs
- 6 koob oo saliidda cuntada ah (ama saliida lawska oo saliid ah)
Sida loo sameeyo
- Haddii gogosha ay ku jiraan qolof, diirka oo ade. Waxaad ka tegi kartaa feeraha si aad u eegto haddii aad jeceshahay, ama ka saarto. Si fudud u daadi milixda.
- Ku rid burta ku jirta saxan yar yar.
- Ku garaac ukunta leh yogurt ama caanaha ilaa si buuxda isugu dhafan oo ku shub saxan yar oo yar yar ama saxan.
- Ku rid panko saxan saddexaad.
- Dooro digsi culus oo aad u weyn oo ku filan si aad u qabatid kaluunka oo dhan hal daaha. Ku shub saliid ku filan digsiga si aad u gaadho qoto dheer 1/2 inji (3/4 waa la doorbidayaa). Kuleylka kuleylka kuleylka dhexdhexaadka ah ilaa 360 F.
- Iyada oo saliida saliidda, jilbaha si siman u la mid ah burka saxanka ugu horeeya. Qaar ka mid ah wakhtiga, u wareeji isku dhafka ukunta iyo u soo jeeso jaakad. Ugu dambeyntii, u wareeji baaquli leh panko iyo joodariga gawaarida leh xitaa, jaakad khafiif ah oo jajab ah.
- Marka saliiddu ay kulushahay, si taxadar leh u dar dufanka caagaysan ee lakabka keliya. Karso illaa 2 daqiiqo, ama illaa qaybta koowaad waa buluug dahabi ah oo qoto dheer. Isku laali goynta oo ku kari daqiiqo dheeraad ah ama 2, ama illaa qaybta labaad waa bunal dahabi ah.
- Ka saar gawaarida oo ku rid raaxo ama shukumaan waraaq ah si aad u daadisid. Haddii aad isticmaashid tuwaal waraaqo ah, gawaarida ka saar daqiiqad ama labo ka dib si aysan dib ugu soo celin saliidda. U adeegso kulul.
Fiiro gaar ah: Inkasta oo tufaaxa kuwan ay u wanaagsan yihiin, waxay xitaa ka sii fiican yihiin chermoula (maraqa geedaha la kariyey), salsa miiska, ama maraqa dalaggu ka soo baxo qallalan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 6337 |
| Total Fat | 676 g |
| Fatuurad la ruxay | 46 g |
| Fat | 483 g |
| Kolestarool | 133 mg |
| Sodium | 1,365 mg |
| Carbohydrateska | 71 g |
| Fiber diirran | 6 g |
| Protein | 18 g |