Haddii aad jeceshahay digaag laakiin diyaar u tahay isbeddel ka yimaada dhammaan walxaha isku midka ah ee isku midka ah, waxaad isku deysataa waliba habkan fudud ee karsan - walbahaagana waad ku fiicnaan kartaa xataa dhammaan maaddooyinka ku jira qaboojiyaha, qaboojiyaha, iyo kabadhada. Saxanka Aasiya-Meksiko waa mid fudud in la sameeyo, oo dhadhan fiican leh, oo ka samaysan doono haraad weyn oo loogu talagalay qadada berri.
Waxa aad u Baahantahay
- 2 qaado kalluunka hilibka doofaarka ee tayada leh , saliidda sisinta , ama saliidda cuntada
- 4 naaso digaag, oo la jarjaray oo ku jira 1/2 inji oo ballaaran *
- 1 basal cas, googo'an jar jartey
- 4 xabo oo toon ah, jar jartey
- 3 koob oo qabow
- Bariiska Mexican (oo ka baxsan maalintiiba ka hor waa mid qumman)
- 1 (qiyaastii 15 wiqiyadood / 425 garaam) qajirinta digirta, miiray oo la dhaqday
- 2 qaado qaado budada budada ah
- 1 qaado shaahi dhulka
- Suugo soy ama milix si aad u dhadhamiso
Sida loo sameeyo
* Talo siinta jarjar digaag: Naasaha digaaga ayaa aad u sahlan in la jeexo mindi haddii ay yihiin barafaysan, sidaas darteed ku xaji qaboojiyaha saacad ka hor isticmaalka iyo inaad u baahan tahay inaad ka shaqeyso xoogaa yar. Haddii aysan jirin waqti lagu daynayo digaaga, ku jar jarjar maqaarka jikada halkii mindi.
Iska ilaali xawaashka ama saliidda wok ama faaruus badan kuleyl dhexdhexaad ah. Ku dar cirridka digaaga iyo walaaqo walaaq ah 10 daqiiqo.
Ku dar basasha iyo toonta iskuna kariyo 3 ama 4 daqiiqo kale ama ilaa digaag la kariyo.
Iska yaree kuleylka. Ku dar bariiska, digirta, budada kalluunka, iyo qumaca. Ku sii walaaq kari ilaa 3 ama 4 daqiiqo, illaa iyo intaad kululeyso. Ku dar suugo subag ama cusbo si aad u dhadhamiso.
Isla markiiba u adeeg. Dhamaan wixii haraaga ah ee haraaga ah ayaa si fiican ugu hayn doona qaboojiyaha; ku soo cesho skillet ama microwave si ay u noqdaan "dib-u-qulqulaya" dhadhan.
Kala duwanaanshaha kala-duwan ee Koonfur-galbeed Chicken Stir-Fry
Ha ka baqin inaad ku ciyaarto maaddooyinka si aad u samayso buugan badan oo reer Mexico ah ama ka badan Aasiya. Halkan waxa ku yaal talooyin dhawr ah oo ku saabsan inaad ka fikirto:
Ku dar khudaarta cagaaran ee qamriga. Isku day waxoogaa cagaaran xagaaga (zucchini ama wax la mid ah) ama qaar ka mid ah khudaarta la jarjaray; ku dar waqti isku mid ah basasha iyo toon. Ha ilaawin jalapeño yar yar ama la jarjaray ama basbaaska serrano , sidoo kale, haddii aad jeceshahay kuleylka.
Ku dar khudradda Aasiyaanka ah ee Asia ama laba , haddii aad doorbidayso: digirta cusub, midhaha barafka ama fuudka beerto, ama si fiican u shaqeynaya, ama sidee loo hirgeliyaa caleemaha dabacsan?
Ku ganacso qaar ama dhammaan bariiska loogu talagalay hoyga la kariyey . (Haddii aad isticmaasho hoyga qasacadaysan, si fiican u daadi.)
Ku dar qaar ka mid ah hilibka la kariyey ama la jarjaray oo la jarjaray oo la kariyey si aad ugu dareysid fiber, madadaalo, iyo walxo adag oo la isku daro. (Makhaayadaha Shiine-style-ka ee Mexico ayaa badanaa isticmaala jicama suugaantooda maadama ay biyuhu u yihiin qulqulaya oo ay adagtahay in ay halkaas yimaadaan.)
Markaad u adeegayso, waxaad ku rushaysaa qaar ka mid ah miraha sisinta ama xayawaanka la jarjaray oo la jarjaray oo la jarjaray oo la jarjaray qaybta qaybta hoose.
Waxaa soo diyaariyay Robin Grose
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1314 |
| Total Fat | 50 g |
| Fatuurad la ruxay | 14 g |
| Fat | 19 g |
| Kolestarool | 279 mg |
| Sodium | 407 mg |
| Carbohydrateska | 103 g |
| Fiber diirran | 18 g |
| Protein | 110 g |