Waxa aad u Baahantahay
- 1-2 lettuce lettuce (barafka)
- 1 lb./0.48 digaag ah (dhulka ama jarjar dhuuban)
- 1 roodhida (jar jartey ama 1/4 koob oo bunni ah)
- 3-4 oo toon ah
- 1 basbaas alwaax ah (la jarjaray)
- 1 koob Maqdi shiitake (la jarjarey)
- 1-2 koob oo cherry ama yaanyada sabiib ah, jarjaran ee kala bar
- 1-2 kilyoobi cas (dufan ama 1/2 ilaa 3/4 tsp caanaha la qalajiyey ama qashinka cayayaan)
- 2 koob oo digir ah hadhuudhka
- 1 koob oo basil ah (oo la jarjarey) ka hor inta aanad ku darin
- 1/4 koob oo digaag ah
- 1/2 tsp. galleyda (oo lagu kala diro 2 tbsp. biyo qabow)
- Wixii Shiidan-Fry Suugo:
- 2 tbsp. Suugo macaan (ama suugo hoostin)
- 1 tbsp. suugada kalluunka
- 3 tbsp.
- Suugada Dahabka ah ee Dufanka ah (ama 1 Tbsp oo dheellitiran kalluunka)
- 1 tbsp. maraqa soy
- 2 tbsp. Casiirka liinta (lakab-qaboojiye, oo dheeraad ah oo la dhadhamiyo)
- 1 qaado sonkor leh brown
Sida loo sameeyo
- Ku rid dhammaan walxo karkaris ah isku-shaandhada oo koobi ah. Si fiican u walaaqso sonkorta.
- Iska yaree caleenta saliidda (s) si aad uga dhigto kala-saaridda caleemaha si sahlan. Si tartiib ah u kala sooc oo caleemo saaro saxan qaboojiyaha ilaa inta uu diyaar u yahay inuu wax cuno.
- Saliida yar yar ku shub digsi yar ama wiish badan oo kuleyl badan oo kuleyl ah. Ku dar jiiska / basasha iyo toonta. Walaaq-shiil ilaa kareem (30 ilbiriqsi).
- Ku dar digaag iyo walaaq 2-3 daqiiqadood, ama ilaa inta la kariyey. Marka wok / godkuna noqdo mid engegaya, ku dar dusha digaag ku filan si aad u abuurto cillad fiican (2-3 Tbsp.).
- Ku dar boqoshaada iyo biirka. Ku sii walwasho 1-2 daqiiqo kale, ama ilaa digaag la kariyo.
- Hadda ku dar basbaaska cagaaran, yaanyada, Maraqa-kareemka, iyo waliba digaaga digaaga ee haray. Walaaq kale 1-2 daqiiqo. Ku dar sprouts macaan oo si tartiib ah ugu duub 30 daqiiqo illaa 1 daqiiqo (waxaad dooneysaa inaad sii haysato niyadjabkooda).
- Iska yaree kulaylka ilaa dhexdhexaadka ah iyo rucubyada riix si aad u muujiso soodhaha. Ku dar isku dar ah qoorta, isku walaaq ilaa subag
- Ka saar kareemka laga bilaabo kuleylka iyo daboolka caleemaha basil-ka ah (fiiri xajmiga basil ee hoos ku xusan).
- Dhadhaminta-tijaabinta, ku darida casiirka macaan ee limeeye haddii uu yahay mid cusbada leh. Haddii aan cusbada ama dhadhanka ku filan ku dar, ku dar kareem kalluun badan.
- Ku dhaji walaaqaan-kareerka miiska iyagoo wada jir ah caleemaha caleenta ee dhinaca dhinac ah, oo qof kastana ha isku daro marxaladihiisa. Xasuuso in daboolka lettuce uu noqon karo mid xun, laakiin taasi waa nus madadaalo. XADGUDUB
Xulashada Xulashada: Inkasta oo buqashooyinkan soodhaweyntu ay yihiin kuwo aad u fiican, waxaad sidoo kale u adeegi kartaa mid kasta oo ka mid ah qodobbada soo socda ee saxarada dhinaca. Jacaylkayaga: Kalluunka jarjaran ama lawska. Qaar kale: basil, nadiifiye cusub, basal cagaaran oo la jarjaray, basbaas yari, ama baasto cusub. Haddii aad jeclaan lahayd inaad u adeegto daboolka suugaanta, waxaad isku daydaa maraqa soodhaha ah ama maraqa Tiikh oo macaan.
* Basil Cut Maskaxeed: Si aad u hesho dhadhanka ugu badan ee caleemahaaga basilaha: ha dhigin qaboojiyaha illaa diyaar u ah inuu ku daro. Ka dibna caleemaha wada xaji (midka sare ee kan kale, inta aad kartid) iyo xargo xareeyaha (laga bilaabo caarada ilaa stem ama sidelong). Hadda fadlan si yar u lakulanka duubka si aad u abuurto shinada khafiif ah ee basil.
Ku dar kuwan kuwan cufan si aad u hesho natiijooyinka ugu badan ee dhadhanka!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 499 |
| Total Fat | 18 g |
| Fatuurad la ruxay | 5 g |
| Fat | 7 g |
| Kolestarool | 101 mg |
| Sodium | 1,959 mg |
| Carbohydrateska | 46 g |
| Fiber diirran | 12 g |
| Protein | 45 g |