Tuna qafiif ah oo baradhada leh iyo badeecooyin kale oo leh basalag iyo suugo cadaan ah.
Waxa aad u Baahantahay
- 5 baradho dhexdhexaad ah, la kariyey oo la jarjaray
- 3 qaado oo subag
- 1/4 koob oo bur ah
- 1 qaado oo milix ah
- 1/8 shaaha basbaas
- 1 1/2 qaado oo qasacadaysan
- 2 koob oo caano ah
- 1 may (7 wiqiyadood) tuna, miiray
- 1 koob oo la jarjarey basasha
Sida loo sameeyo
- Subagga subaxdii ku sumo; isku daraan bur iyo cunnooyin. Si tartiib ah u dar caanaha. Karsado kuleylka hooseeya, oo walaaqaya ilaa qaro weyn.
- Diyaarso baradhada, tuna, iyo basasha la jarjarey 1/2-afar geesiyaal ah; ku dar suugo. Dubo at 350 F ilaa 50 illaa 60 daqiiqo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 281 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 6 g |
| Fat | 4 g |
| Kolestarool | 38 mg |
| Sodium | 392 mg |
| Carbohydrateska | 28 g |
| Fiber diirran | 3 g |
| Protein | 15 g |