Maxaa kale oo ay tahay in la yiraahdo marka laga reebo waa ribbada roodhida oo waa wax macaan leh. Cuntadani waxaa ugu wacan jinsiyad buluug ah ama suugo malayga .
Waxa aad u Baahantahay
- 1 5-rodol (2.3 kg) oo taagan roodhi roogga
- Wixii Soos Qabow:
- 3 xabo oo toon ah (daadi)
- 2 qaado oo ah (30 mL) subagga (suntan, heerkulka qolka jilicsan)
- 1 qaado (15 mL) saliid saytuun ah
- 3 qaado (45 mL) Dijon mustard
- 2 qaado oo ah (30 mL) cusbo milix ah
- 1 qaado oo ah (15 mL) karootada (jar jartey)
- 1 qaado oo ah (15 mL) caleemaha caleemaha cusub (jarjaran)
- 1 qaado oo ah (15 mL) marjoram cusub (la jarjarey)
- 2 qaado shaah (10 mL) basbaaska madow (dhulka aan lahayn)
Sida loo sameeyo
1. Ka soo daadi dabeysha , qaad dufanka xad-dhaafka ah, oo u oggolow inay istaagaan heerkulka qolka 45 daqiiqo kahor.
2. Preheat grill. Isku dar maaddooyinka haray ee baaquli yar yar oo si fiican u daadi sidii lakabyo rinjiga leh oo la isku daro oo loo wareejiyo shiil.
3. Ku kari kulaylka dhexdhexaadka ah ee dhexdhexaadka ah 2 ilaa 3 saacadood. Marmar qiiqa daboolka xitaa wax karinta.
4. Marka duxda la kariyo (heerkulka gudaha ee ugu yaraan 145 digrii), iska saar shimbiraha oo ha u istaagaan 10 daqiiqo ka hor intaan la dhicin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 719 |
| Total Fat | 38 g |
| Fatuurad la ruxay | 15 g |
| Fat | 16 g |
| Kolestarool | 264 mg |
| Sodium | 2,063 mg |
| Carbohydrateska | 7 g |
| Fiber diirran | 1 g |
| Protein | 83 g |