Yaanyada lakabiga ahi waxay ku yimaadaan jajabyo kala duwan, midabyo, iyo dhadhan qaali ah. Waxaad samaysan kartaa saladhkan saliida leh oo leh caleemo waaweyn ama yaryar (ama labadaba!) - xiisaha ayaa ah mid dhexdhexaad ah oo u dhexeeya yaanyada xagaaga ee jilicsan, tufaaxa jilicsan ee jiiska riyaha ah, iyo qaniinyada qashinka ee arugula.
Talo: Haddii aanad ka heli karin yaanyada lakin, yaanyo ama yaanyo yaryar ayaa si fiican u shaqaynaya. Kaliya iska hubi in yaanyo aad u bislaaday oo udkuna.
Samee Raashin: U Diyaarso Beerta Suuq-geynta Beertaada si aad u hesho raashin aan caadi aheyn oo wanaagsan oo ku habboon nacnac. U salad saladh leh maraq qabow, panini, iyo shaaha, sangria, ama khamri cad, haddii aad jeclaan lahayd. Soo qaado bambeelo cusub ama ciabatta, xakamee dufan digir ah oo caleenta ah iyo caleenta walnut , oo ku dubi cuncunada aad jeceshahay (zucchini, bacaha lakala yareeyo, iyo basbaaska gaduudka cas) waa mid aad u fiican si aad u sameysid sanduuqyada. Kursiga leh karootada qabow , tufaax, iyo maraq celery . Si aad u hesho macmacaan, waxaad siisaa salad miir ah oo cusub, ama haddii aad dareentid xeelad , nacnac shukulaato ah-jilicsan oo leh finan yaryar .
Waxa aad u Baahantahay
- Salad:
- 2 rodol oo yaanyo ah (ugu yaraan 2 nooc oo kala duwan)
- 5 wiqiyadood
- 4 wiqiyadood
- ch èvre
- Wixii Nooleeynta:
- 1/4 koob oo dheeraad ah saliid saytuun ah oo bikrad ah
- 2 qaado oo ah khaliijka balsamic
- 2 qaado oo malab ah
- 2 qaado oo basil oo cusub (jar jartey, laga bilaabo ilaa 16 caleemo)
Sida loo sameeyo
- Yaanyada waaweyn ee yaanyada ku dheji 1/4 inch weyn oo wareeg ah. Iska xakamee ama qadar cagaaran, canab, ama yaanyo yaryar oo kale. Qaybi tamaandhada ka mid ah afar taarood, iyaga oo u diyaariya inay muujiyaan kala soocida midabkooda.
- Saar mid kasta oo tamaandho ah oo yaanyo leh cantoobo arugula ah, oo u oggolaanaya xuduudaha yaanyada si ay u muujiyaan hareeraha taarikada.
- Qaybi riyaha riyaha si siman dhexdooda ah ee saladhaha, iyaga oo ku dul burburiya arugula iyo yaanyada.
- In baaquli yar yar, oo wadajir wada saliid saytuun, balsamic bacriminta, malab, iyo basil. Iskudar salad kasto leh vinaigrette, oo u oggolaanaya qiyaastii 1 illaa 1 1/2 qaado oo labis ah oo salad ah. Isla markiiba u adeeg. Ku raaxeyso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 190 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 2 g |
| Fat | 10 g |
| Kolestarool | 0 mg |
| Sodium | 25 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 4 g |
| Protein | 3 g |