Qodobadan quraacda leh ee quraacda quiniga ah waa mid aad u fudud in la sameeyo oo wax tar badan; ku dar wax kasta oo miraha xilliyeed ee aad adigu, ka soo berry ilaa tufaax!
Waxa aad u Baahantahay
- 2 koob oo soy ah, bariis, ama caano badi, oo lagu daro adeegyo badan
- 1 koob oo quinaan ah
- 1/4 t. cusbo
- 2 sonkorta ama sonkorta dareeraha ah
- 1 muusi dhexdhexaad ah, la jarjarey
- 1/4 koob oo qanjarad ah
- 1/2 koob nuts, miraha iyo miraha la qalajiyey ee aad dooratay
Sida loo sameeyo
- Saxanka digirta dhexdhexaad ah ee kuleylka leh kuleylka dhexdhexaad ah ayaa isku daraya caanaha aan caanaha lahayn, quinoa iyo milixda. Keeni isku dar ah karkari, ka dibna yareeyso kuleylka una oggolow in isku dar ah isku kari ilaa 15 daqiiqadood, ama ilaa inta badan dareeraha la nuugo. Ka qaad kuleylka.
- Ku walaaq sonkorta ama dareeraha dareeraha, muuska la jarjaray, qanjaruufo qashin, iyo lowska iyo miraha xulashadaada. Ku diyaarso soy, bariis, ama caano badhan haddii loo baahdo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 178 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 2 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 171 mg |
| Carbohydrateska | 31 g |
| Fiber diirran | 5 g |
| Protein | 5 g |