Sida dhammaan cuntooyinka bariiska la dubay, hilibka lo'da ee hilibka lo'da ee la dubay ayaa ah saxan ka hadhay. Ha u ogolaanin cuntadaada in ay qashin, qoyskaaga iyo / ama saaxiibadaa ku dhaji lahadlaha macaan ee hilibka lo'da ah ee la dubay. Ma aha oo kaliya waa macaan, laakiin waa sahlan oo dhaqso loo sameeyo.
Waxa aad u Baahantahay
- 8 wiqiyadood oo hilib dariqsan, jarjar dhuuban
- Marinade:
- 1 1/2 qaado shaah
- Suugo subag madow
- 1 1/2 qaado shaah
- Suugo soy ah
- 1/2 qaado sonkor ah
- 1/4 qaado shiidan saliideed saliideed ah
- Ku dheji basbaaska cad
- 3/4 tsp. galleyda
- Kale:
- 1 ukun weyn
- 1/4 qaado shaah. cusbo
- 3 qaado oo ah lowska ama saliidda khudradda ah, waayo walaaq-baraf
- 1 qaado oo toon qaado
- 1/2 basal, la jarjarey
- 4 koob oo qaliinka qabow ah
- bariis la karsado
- 1/2 koob oo ah digir barafaysan, oo la dhalaaliyay (ama digir cusub)
- 1/4 koob oo karootada dunta ah
- 1 1/2 ilaa 2 basasha cagaaran (scallion, basal guga), jar jartey
Sida loo sameeyo
- Ku dar maadooyinka marinade ee hilibka lo'da, isku darka si isku dar ah. U oggolow intaad diyaarinaysid maaddooyinka kale (ugu yaraan 10 daqiiqo).
- Si fudud u garaaca ukumaha cusbada.
- Heat 1 qaado oo saliid ah oo ku jirta kuleyl aad u kulul. Marka saliiddu kulushahay, ku dar toonta. Walaaq-shiili dhowr ilbiriqsi ilaa alaamka, ka dibna ku dar basasha. Walaaq-shiil ilaa 1 ilaa 2 daqiiqo, ilaa ay ka bilaabato midabka madow iyo jilicsan. Ku dar hilibka lo'da oo ha u gaabnee madow, ka dibna isku walaaq ilaa ay ka beddesho midabka.
- Heat 2 qaado saliidda wok. Iska yaree kulaylka ilaa dhexdhexaad. Isku dar bariiska, walaaqaya oo u rogee daloolka si uu u kululeeyo oo u jaro boogaha kale.
- Isku dar digir iyo karootada la jajabiyey, isku darka si isku dar ah.
- Samee qol ka mid ah geeska wok oo ku shub ukunta garaaca. Kala xaji ukunta ka dibna isku darso bariiska la shiilay. Walaaq ee basasha cagaaran. Samee baaritaanka dhadhanka iyo ku dar cusbo dheeraad ah iyo / ama basbaas haddii aad rabto. U adeegso kulul.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1022 |
| Total Fat | 23 g |
| Fatuurad la ruxay | 5 g |
| Fat | 12 g |
| Kolestarool | 271 mg |
| Sodium | 367 mg |
| Carbohydrateska | 161 g |
| Fiber diirran | 6 g |
| Protein | 38 g |