Waa maxay qarsoodiga ah in la ilaaliyo iftiinka saladh baradho iyo kalooriye hooseeya? Khudaar yar iyo xawaash cusub oo cusub si ay u qaadaan dhadhan; kiiskan, dill cusub! Ma raadinaysaa cunto kariyey baradho fudud? Isku day tan middan. Waxaad marwalba yareyn kartaa qiyaasta majones in aad jeceshahay in aad barato salad baradho ah, isticmaal majones khafiif ah, ama, haddii aadan hore u, tijaabin majones vegan ah cunto fudud. Doorasho kale? Isku day inaad soo saartaan salad baradho-salad baradho ah, sida saladh baradho ah oo saliid leh oo la kariyo oo leh digir iyo mid kale , ama, wax yar oo ka duwan, isku day salad baradho ah! Salad baradho ah oo jarmal ah oo jarmal ah waa nooc kale oo dufan yar.
Ama, soodhada barafka yar-yar, saliidda hoos ku qoran waa mid aad u fiican. Waxay wali ku baashaaleysaa dhirta qumman ee jilicsan iyo jilicsan oo ay ku jiraan majones, laakiin waxay yareyneysaa qadarka, waxayna kuxiriirtaa majones hoos u dhigtay tufaaxa kale, oo ay ku jiraan dillada la jarjaray, suufka saafiga ah, liinta iyo Dijon mustard.
Cuntadani waxay ku baaqeysaa 2/3 koob oo majones, laakiin marwalba waad yareyn kartaa, ama, si tartiib ah u sii dheer si aad u aragto inta aad u malaynayso inaad u baahan tahay si loo yareeyo qadarka dufanka iyo kaloriyadaha.
Haddii aad jeceshahay in yar oo qadar ah salad baradho ah, waxaad mar walba ku dari kartaa dhowr daqiiqo oo ah hilibka doofriga khudradda iyo sidoo kale. Hayso vegan macdanta ah iyo kolestarool-la'aanta ah adigoo isticmaalaya beddelka majones-ka ee vegan .
Waxa aad u Baahantahay
- 6 baradho (la jarjarey 1-inji)
- Biyaha karkaraya, ku filan si ay u daboosho bataatada 1 inch
- 2/3 koob oo majones ama
- majones vegan
- 2 tbsp tufaf tufaax cider ah
- 1 tbsp juice liin
- 2 tbsp dijon mustard
- 2 caws la jarjaray, la jarjaray
- 1/4 koob oo la jarjaray duub cusub
- Saliid dhadhan
- Basbaaska dhadhanka
Sida loo sameeyo
Xoqin barandhadaada, iskaga dheji haddii aad jeclaan lahayd (badanaa ma baqayo maxaa yeelay anigu shakhsi ahaan uma fikirin maqaarka, laakiin adiga). Kadibna, jarjar googoynta, qiyaastii hal inch
Ku rid bataatada dherar biyo ah oo keen kari. Wixii dhadhanka ugu wanaagsan, waxaad u baahan doontaa inaad cusbo ku cusbooneysiiso biyaha, laakiin waa doorbid shakhsi ah. Karkari barandhada ilaa inta ay jilayaan. Ka hubi 8 daqiiqo kadib, waana in la sameeyaa ka dib aan ka badnayn 12 - 15 daqiiqo.
Ka daadi oo u oggolow si buuxda u qabow.
Inkastoo barandhadaadu ay qaboojinayaan, wadajir wada duub, majones suuf, khudradda liin iyo Dijon mustard.
Warqadda weyn ee bakeeriyada, ku rid barandhada la qaboojiyo oo si tartiib ah ugu dhufo leh caleenta iyo digaag cusub si aad isugu darsato (iyo wax kale oo walxo kale ah oo aad jeceshahay, sida hilibka la jarjaray, basasha cagaaran, ukunta la kariyey, saliidda madow, bacon qashin, iwm.).
Ugu dambeyntii, si tartiib tartiib ah u barafka baradho leh labiska majones, kaliya ilaa baradho si fiican u daboolan. Xilli miisaan leh cusbo iyo basbaas, dhadhamin.
U adeegso salad baradho ah oo saliid ah, iyo, haddii aad leedahay waqti, ugu fiican si aad ugu deyso in qaboojiyaha qabow ugu yaraan saacad (ama habeenkii, haddii ay suurtagal tahay!) Si aad u oggolaato dhadhanka si buuxda u kobcaya.
Eeg sidoo kale: Ka samee sharoobada roodhida ah ee dufanku ku yar yahay guriga
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 514 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 3 g |
| Fat | 4 g |
| Kolestarool | 10 mg |
| Sodium | 321 mg |
| Carbohydrateska | 78 g |
| Fiber diirran | 10 g |
| Protein | 10 g |