Ma raadineysaa bedelka isbinaajka? Isku day arjigaan isweydaarsiga swed ee isbedelka xawaaraha; waxay u dhigtaa mid weyn oo cunto ah. Waxaad isticmaali kartaa geedka cagaaran, cagaaran, ama xashiishka qaansiidka ah. Waxaad isticmaali kartaa geedka cagaaran, cagaaran, ama xashiishka qaansiidka ah.
Waxa aad u Baahantahay
- 2 pounds chard (casaan-caleen, cagaar, ama qaanso roobeed)
- 3 xaleef hilib doofaar
- 1/4 koob basal (la jarjaray)
- 1/2 qaado shaah
- Xilliga Koolejka ama
- cusbada cusbada leh
- Ikhtiyaari: Kubbadda xoqin
- Dash cusbo (ama dhadhamin)
- Basbaaska (ama dhadhamin)
- Ikhtiyaari: Suugo kulul oo qoyan (ama vinaigrette, u adeega)
Sida loo sameeyo
- Dhaqso oo la googooyo oo la googooyo ilaa 1/2-inch. Iska yaree caleemo dhejisyada 1-inji ama googooyo.
- In foornada waaweyn ama foornada Dutch, kariyo hilib doofaar leh basasha ilaa uu hilib doofaar ah oo qallayl ah iyo basasha si khafiif ah loo baro.
- Ku dar chard, cagaarka ubaxa, iyo budada toonta leh ee hilib doofaar. Dabool oo ku karsan kuleyl dhexdhexaad ah, kareyso marmar, ilaa wilted iyo qandho, ilaa 5 daqiiqo.
- Dhadhami iyo xilli milix iyo basbaas, sida loo baahdo. Ku darso maraqa basbaaska kulul ama vinaigrette-ka ugu jecel.
Waxay u adeegtaa 4.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 66 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 4 mg |
| Sodium | 882 mg |
| Carbohydrateska | 10 g |
| Fiber diirran | 4 g |
| Protein | 6 g |