Halkan waxaa ah maraq yar-yar, maraq badan oo kala duwan oo udub dhexaad ah oo kuleyliya oo kululeynaya iyo buuxinaya. Si aad u badbaadisid kalooriyeyaasha dufanka leh, maraqkan noocyada kala duwan ee macaanku kuma jiraan ham, taas oo sidoo kale ka dhigaysa maraq this doorasho weyn oo khudradda ah, sidoo kale haddii aad isticmaasho maraq khudradda ah halkii maraq digaag ah.
Maraqkan wuxuu dooranayaa qadad qadad leh Dhammaan waxay u baahan tahay qaar ka mid ah rootiga hadhuudhka ah ee la socda, iyo haddii aad si gaar ah u gaajaysnayd, ku dar salad cagaaran oo leh dhar gogosha leh.
Waxa aad u Baahantahay
- Saliid 1 qaado oo saliid ah
- 2 xabo toon ah, qasacadaysan
- 1 basal, jar jartey
- 1 karootada waaweyn, la jarjaray
- 1 xabbo of celery, la jarjarey
- 1 baraf yar oo caleenta ah, diiray oo jarjar
- 4 koob oo dufan la'aan ah, digaag hooseeya ama maraq khudradeed
- 2 koob oo biyo ah
- 1 1 koob oo caws la qalajiyey oo la isku qasay, digir cagaar ah oo cagaar ah, laga soo qaaday iyo la dhaqday
- Basbaaska dhulka madow
Sida loo sameeyo
- Saliida kuleylka dheriga weyn.
- Sauté toon, basasha, karootada iyo celery 3-4 daqiiqo, ilaa inta la jilcinayo.
- Ku dar barandhada, maraq, biyo, iyo digirta kala duwan.
- Soo qaado karkar, ka dibna yareeya kuleylka hooseeya, dabool oo isku kari ilaa 45 daqiiqo.
- U ogolow maraq si aad u yar qaboojiso, ka dibna u wareeji qalabka wax lagu duubo oo isku dhafan ilaa inta uu le'eg yahay.
- Xilliga la dhadhamiyo.
Qalabyada 220, Calories-ka Fataha 26, Wadarta Fataha 3g (sataq dufanka 0.3g), Kolesteroolka 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 163 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 0 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 520 mg |
| Carbohydrateska | 29 g |
| Fiber diirran | 5 g |
| Protein | 7 g |