Maraqkan kaabajka ah ee buuggu waa maraq qudaar ah. Maraqku ma aha oo kaliya dhadhan iyo khudrado, waxay ku yar tahay baruurta iyo kalooriyeyaasha. Tani waa maraq qado u fiican, gaar ahaan haddii aad isku dayeyso inaad gooyo kalooriyeyaasha. Ku darso rooti rooti ah oo saliid ah oo salad ah, haddii aad jeceshahay.
Qiyaastii 1/2 ilaa 1 rodol oo turkey ah ama hilib lo'aad ayaa ah daro wanaagsan haddii aad u baahan tahay maraq badan oo caano ah. Hilibka doofaarka, hilibka lo'da, ama hilibka lo'da ayaa ah xulashooyin aad u fiican, iyo isticmaalka fiican ee hadhaaga. Wixii beddelaad ah khudradda, beddel madaxa madaxa ee kaabiga ah 16-bata oo ah isku-darka coleslaw. Haddii aadan lahayn tamaandhada cusub, ku dar 14,5-wiqiyadood oo ah yaanyo la jarjaray.
Haddii aad haysato hilib doofaar qoyskaaga, badal maraq lo'da leh maraq khudradeed. Haddii aad u baahantahay borotiin badan oo saxanka ku jirta, ku dar 5-wiqiyadood oo digir ah (miiray).
Waxa aad u Baahantahay
- 2 basal dhexdhexaad ah (khafiifin jarjaran)
- 3 qaado oo sabdo ah
- 2 (10 1/2-ounce) maraq hilibka lo'da ah (kondensed, or use)
- marwalba adigadeesho maraq )
- 1 Kaabashka madaxa ee yaryar (cagaar, qallafsanaan ah)
- 2 karootada (jarjaran)
- 2 baradho dhexdhexaad ah (diiray oo dhudhun ah)
- 1 jarjar aash (oo ay ku jiraan caleemo, jarjaran)
- 2 yaanyo (jarjaran)
- 1/2 ilaa 1 qaado oo dill ah (qalajiyey)
- 1 qaado oo milix ah
- Gawaarida basbaaska madow
Sida loo sameeyo
- Badeeco subagga digsi weyn oo foornada Nederlandka ah kuleyl dhexdhexaad ah.
- Marka subagga uu kulul yahay, ku dar basasha; kariyo ilaa ay ka dhigan yihiin kuwo jilicsan, kareyso inta badan.
- Ku dar maraq lo'da, kaabajka, karootada, baradhada, celery, iyo yaanyada.
- Ku dar biyo ku filan si aad u daboosho dhammaan walxaha maaddooyinka ilaa 1 inji
- Soo qaado karkarinta, ka dibna yareeyso kuleylka si aad u yar una dar jawi.
- U daaji 1 1/2 ilaa 2 saacadood.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 201 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 4 g |
| Fat | 2 g |
| Kolestarool | 15 mg |
| Sodium | 387 mg |
| Carbohydrateska | 33 g |
| Fiber diirran | 9 g |
| Protein | 6 g |