Kani waa cunto fudud oo sahlan oo sahlan skillet oo ka mid noqon kara jadwalka 30 daqiiqo. Isticmaal hilibka lo'da ee dheeraadka ah, oo kaliya 8 wiqiyadood oo ka mid ah, buuxinta skillet leh khudaar badan si aad u sameyso saxanka buundada leh.
Ku raaxeyso bariiska qaar ama keligiis sida cunto hal-bowl ah.
Waxa aad u Baahantahay
- 1 tsp. canola saliidda
- 1 maqaar celin, jarjaran
- 3/4 koob oo basasha jar jartey
- 3/4 koob oo karootada jarjaran
- 3/4 koob oo digir ah oo cagaar ah, oo la jaray
- 3/4 koob oo boqosha ah
- 1 zucchini yar yar, dhererka dhererka iyo jarjaran
- 1 tsp. oregano
- 8 wiqaadka hilibka lo'da ee dheeraadka ah
- 1 15-wiqiyadood oo karis ah oo la jarjarey
- 1 tbsp. Suugaanta Worcestershire
Sida loo sameeyo
- Saliidda kuleylka ee farsamada weyn ee kuleylka dhexdhexaadka ah.
- Cagaarka soodhada, basasha, karootada, digirta cagaaran , boqoshaada iyo zucchini 2-3 daqiiqadood. Ku dar roodhida.
- Qufac hilibka lo'da iyo kariyo ilaa inta aan casaan lahayn, qiyaastii 5-7 daqiiqo. Ka daadi dufanka xad-dhaafka ah.
- Ku dar yaanyo qasacadaysan iyo Suugo shinni ah Worcestershire. Isku kari ilaa 20 daqiiqo.
Kalooridyada Ugu Habboon:
Calories 170
Calories ka Fat
Wadarta Wadarta 4.3g (sataq 1.6g)
Kolestarool 35mg
Sodium 259
Carbohydrate 17.4g
Fiber 4.9g
Protein 15.5g
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 242 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 3 g |
| Fat | 3 g |
| Kolestarool | 51 mg |
| Sodium | 191 mg |
| Carbohydrateska | 22 g |
| Fiber diirran | 7 g |
| Protein | 22 g |