Qoraaga Cookbook qoraa Stephen Wong wuxuu qorayaa: Halkii loo haysto xukunka, shiinuhu wuxuu ugu yeeraa wadankan "hilib hilib" oo uumi bariis bariiska si uu u ilaaliyo tamarta. Si loo yareeyo dufanka, bedel ukumaha oo dhan leh 4 ukunta ukunta.
Waxay u adeegtaa 4
Waxa aad u Baahantahay
- 1/2 hilibka doofaarka dhulka
- 1 qaado shaah soy ah
- 1/2 qaado shiidan saliid
- 1/2 qaado shaashadda
- 1 qaado oo cilantro ah (jar jartey)
- 1 qaado oo basal cagaaran (jar jartey)
- 1 qaado oo caan ah (duqadda)
- 1 1/2 qaado shiidan
- Wixii karbire ukunta:
- 2 ukun waaweyn (garaacis)
- 1/2 koob oo digaag ah
- 1/4 qaado oo cusbo ah
- Saliid 1/4 saliid ah
- 1 qaado oo basal cagaaran (jar jartey)
- Dharka: 1 sprig cilantro (la jarjarey ama la jaray)
Sida loo sameeyo
In saxan yar oo foorno qoto dheer oo ku habboon fiilada, isku darka walxaha isku dhafan ee doofaarka. Isku dar walxaha si loo daboolo hoosta saxanka.
In baaquli, walaaq isku dhafan walxaha ukunta.
Ku shub hilibka ukunta hilib badan oo haraaga goobooyin. Ku rid faasin iyo kuleyle kuleylka dhexdhexaadka ah 10 daqiiqo. Iska daa kuleylka oo ha ilaaliyo xajinta, dabool, 5 daqiiqo. Isku day inaad cilantro u adeegto.
Adeeg kasta oo ka mid ah: Calories 128, 2 g carbohydrates, 16 g protein, 6 g dufan, 2g oo dufan ah, 142 mg oo kolesterool ah, fareet raad, 288 mg sodium, 248 mg potassium.
Ilaha ugu fiican ee thiamin iyo fitamiin B12. Ilaha wanaagsan ee fiber iyo vitamin E. Cuntadani waxaa lagu daabacey ruqsad ka timid Stephen Wong ee HeartSmart Shiineeyska Shiinaha.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 243 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 5 g |
| Fat | 6 g |
| Kolestarool | 275 mg |
| Sodium | 260 mg |
| Carbohydrateska | 3 g |
| Fiber diirran | 0 g |
| Protein | 24 g |