Xayawaankan gaaban ee lafdhabarta ah waxay helayaan dhadhan qafiif ah oo laga helo khamriga cas iyo maraq lo'da. Laba baakad oo isku dhafan oo isku dhafan ayaa xajiya digsiga sida bacda. Fareetada gaaban ayaa aad u fudud in la kariyo mashiinka qafiifka ah. Just jebin feedhka, digleyska, iyo isku daraan wax kasta oo dheriga qolofta. Tag shaqada ama isticmaal maalintaada si aad u sameyso waxyaabo kale. Markaad guriga ku soo noqoto, feeraha si buuxda ayaa loo kariyaa!
Ku dhaji feerahaaga-yar-yar-yar-yar-yar-yar-yar ee baradhada la shiiday iyo hadhuudh- caleemo ama broccoli caan ah, ama isticmaal khudaarta aad jeceshahay dhinaca. Haddii aad isticmaasho lafaha-feeraha, u ogolow 5 rodol 4 ilaa 6 qof.
Waxa aad u Baahantahay
- 2 illaa 3 rodol oo feedh ah gowska (buste, ama qiyaastii 5 rodol lafta)
- 4 qaado oo bur ah oo dhan ah
- 1 1/2 qaado shaah
- xawaashka cuntada (for steak ama burgers)
- 2 qaado
- saliid dahab ah oo bikrad ah
- 2 (.75-ounce) baqshiinka qolofta ama qasacad cagaaran
- 3/4 koob khamri cas oo qalalan
- 3/4 koob
- maraq hilibka lo'da
- 1 1 koob oo ah basasha la qaboojiyey oo la jarjaray (ama basbaas yar oo la kariyey)
Sida loo sameeyo
- Bacda cuntada lagu kaydiyo ama saxan, isku darka burka iyo xawaashka (ama waxaad beddeli kartaa isku dar ah xawaare).
- Saliidda sayniska ee saliidda leh ee kuleylka sarreeya ee weyn ee foornada waaweyn. Kaadi hilibka lo'da leh ee burka ka dibna brown saliidda kulul dhinacyada oo dhan.
- In koob weyn ama baaqul yar yar, isku darso maraq lo'da iyo qasacad isku dhafan.
- Ku wareeji hilibka hilibka lo'da (qiyaastii 3 1/2 illaa 5-jibaar) iyo dusha sare ee basasha. Ku shub walxo isku dar ah oo dhan. Ku shub khamriga guduudka qulqulka kulul iyo xoqin qashinka la dubay; ku shub walxaha hilibka.
- Dabool oo iska kari ilaa 7 ilaa 9 saacadood.
- Ku darso barandhicii la shiiday iyo khudradda aad ujecel tahay.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 793 |
| Total Fat | 57 g |
| Fatuurad la ruxay | 23 g |
| Fat | 28 g |
| Kolestarool | 169 mg |
| Sodium | 596 mg |
| Carbohydrateska | 17 g |
| Fiber diirran | 2 g |
| Protein | 47 g |