Tufaaxa buulashka ah ee la kariyey waxaa laga sameeyaa nacnaca casaan, subag, iyo sabiib. Ku darso diirimaad ama qabow, oo lagu daro kareemo dufan leh, daaweyn macaan iyo macaan. Waxay ka dhigi karaan asxaabta munaasibka ah ee macmacaanka ah ee jimicsiga xiliga qaboobaha ama u adeega cunnooyinka galabnimada.
Waxa aad u Baahantahay
- 1 1 koob oo biyo ah
- 1/3 koob sonkor ah
- 5 qaado oo ah candhuufta kulul ee casaanka casaanka ah
- 3 qaado qaado sharoobada hadhuudhka
- 6 tufaax tufaaxa
- 2 qaado oo sabdo ah
- 6 qaado
- sabiib
- Kudar karsan
Sida loo sameeyo
- Duufaan yaryar waxay isku darsamaan biyaha, sonkorta, dhibcaha qoraxda casaanka cas, iyo sharoobada hadhuudhka; kuleylka kuleylka ah illaa nacnac nacas ah.
- Dhanka kale tufaaxa feerka ah ee qiyaastii 1/3 oo ka hooseysa xagga sare. Core laakiin ha u goynin jidka oo dhan xagga hoose.
- Ku rid tufaaxa 9-inch oo khudrad ah. Bartamaha meel kasta oo tufaax ah 1 qaado oo subag iyo 1 qaado oo sabiib ah.
- Sharoobada shubi ka badan tufaaxa. Dubo at 400 F ilaa 35 illaa 45 daqiiqo, marar badan ku dhufo sharoobada, ama ilaa tufaaxa hindisada.
- Ku darso diirimaad ama qabow, oo la karkariyey kareem darji.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 265 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 10 mg |
| Sodium | 18 mg |
| Carbohydrateska | 61 g |
| Fiber diirran | 6 g |
| Protein | 1 g |