Dhibaatooyinkaas Gucaris ah ee Giriigga ah ee loo yaqaan " kolokithokeftethes" (koh-loh-koh-koh-kef-TEH-thes) waa dhadhan fiican oo miiskeed kasta. Isku day inaad sida caadiga ah ku beddesho hilibka kalluunka ama u daa soodhaha cusub ee tzatziki oo kaliya waxaad goosan kartaa inaad sameyso cuntada ugu muhiimsan.
Wixii taran geedka jucchini ee kale geedka, ka fiiri:
Waxa aad u Baahantahay
- 2 1/4 lbs. 1 kilo zucchini
- 2 ukun (qafiif ah garaacay)
- 1/2 lb. farmaajo faleed
- 1/2 koob oo dill ah (cusub, duqeeyey)
- 1/4 koob oo caws ah (cusub, duqeeyey)
- 1/2 koob oo bur ah (ujeedada oo dhan, oo lagu daray dheecaan badan)
- 1/4 koob oo bur ah (is-kicin)
- Si dhadhan: Salt
- Si aad u dhadhamiso: basbaas
- 5 tbsp. saliida sayniska (qandhaynta)
Sida loo sameeyo
Isticmaalida haraaga sanduuqa, xardhiigga zucchini iyo meel Colander. Daadi milix kaddibna u ogolaato in aad dhirjeciso ilaa 15 daqiiqadood. Isticmaal gacmahaaga, iska daadi dareeraha xad-dhaafka ah ee zucchini si aad ugu qalajiso sida ugu macquulsan. (Sida aad u sameyneysid barafka barafka ee zucchini.)
Si loogu talagalay dhexaadinta dhexdhexaadinta dhexdhexaad ah waxay ku dari kartaa zucchini, ukun la garaacay, foosto burburay, xawaash khudradeed, dhammaan waxyaabaha buraashka ah, iyo burka is-kiisa.
Xilliga isku dhafka leh milix iyo basbaaska dhulka madow. Si fiican u walaaq. Uma baahnid in aad isku dhaafto sababta oo ah zucchini wuxuu heli doonaa sii daayo biyo badan.
Ku rid waxoogaa ah ujeedo kasta oo ku habboon saxan yar ama digsi dubista. Tani waxay noqon doontaa in la geynayo qolofada yar yar ee burka ka hor inta aan la karinin.
Isticmaal kuleyl dhexdhexaad ah, kululeey saliida sayniska ee foorno waaweyn ama digsi qabow.
Isticmaal kareem yar ama maraq weyn oo maraq ah, qaado qaybta walxaha walxaha leh ee isku dhafan gacmahaaga kuna riday sida kubbadda hilibka. Si fudud u daadi burka. Rux burka dheer ka hor inta aan la shiilin. Isku dariddu waxay noqon doontaa mid qoyan oo dhegdheg leh.
Demi qabsashada saliidda sayniska ah ilaa ay ka mid yihiin midab buluug ah oo dahab ah oo mar soo noqda. Waxaa laga yaabaa inaad rabto in aad ku yareyso digsiga si aad u sii kariso.
Ku daadi tuwaal waraaqo ah ama meel qabow qaboojiyaha lagu dhajiyo afargeeska warqadda ah. Ku darso diirimaad sabbeeye tzatziki.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 140 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 3 g |
| Fat | 5 g |
| Kolestarool | 41 mg |
| Sodium | 252 mg |
| Carbohydrateska | 9 g |
| Fiber diirran | 2 g |
| Protein | 5 g |