Maraqkani waa mid aad u fudud in la isku diyaariyo, waxana uu qabtaa gacmo-bilaash ah mashiinka qafiifka ah. Isticmaal kariimka la cuno ee la cuno ee la cuno ama dalka lagu darey maraqan dhadhan fiican leh.
Ku darso hadhuudhka ama buskudka cusub ee la dubay buskudk qado loogu talagalay maalin kasta qado ama casho.
Waxa aad u Baahantahay
- 2 koob oo xabuub ah
- 1 ilaa 1 1/2 koob oo la kariyey ham
- 1 koob oo la jarjarey basasha
- 1 baakad
- 2 lafdhab, celcelis
- 1/2 koob oo karootada la kariyey
- 1 xumbo dhoobo, qasacadaysan
Sida loo sameeyo
- Biyo raaci biyo qabow oo qabow; si fiican u daadi.
- Isku dar mastarooyinka iyo waxyaabaha kale ee haray oo leh 2 biyo oo biyo ah mashiinka qafiifka ah.
- Ku kari khafiif, dabool, 8 ilaa 10 saacadood.
- Dhadhami oo adoo hagaajinaya xilliyada iyo u adeega.
Talooyin khabiiro ah
- Ku dar 1 qaado oo ah dhir cusub oo la jarjaray maraq ka hor inta aan la samayn.
- Ku dar 1 koob oo isbinjajiyey, isdabajoog, ama chard Swiss oo maraq ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 144 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 2 mg |
| Sodium | 44 mg |
| Carbohydrateska | 26 g |
| Fiber diirran | 4 g |
| Protein | 9 g |