Cuntadan waxaa iska leh Mashruuca Dr Yum
Adeegyada: 8
Calories: 290kcal
Qiimaha: $2.60
Waxyaabaha ay ka kooban
- 2 koobabka Suugo yaanyo sokor laguma darin
- 1 qaado malab ama sonkor bunni ah
- 1 qaado liin
- 1 qaado iniin khardal ah
- 1 qaado paprika
- 1 qaado shaah cusbo
- basbaaska madow inaad dhadhamiso
- 1 qaado saliidda qumbaha
- 1 basasha la jarjaray ama la shiiday oo ku jira mashiinka cuntada
- 3 toon toon duqeeyey
- 1 basbaas alwaax la jarjaray ama la shiiday processor-ka (casaan ama cagaar ama midab kasta)
- 1 karooto jiiska
- 6-8 ounces likaha jarjaran ama la shiiday makiinadda cuntada
- XUL AH: 1 koob oo isbinaajka ilmaha ah jar jartey
- 16-20 ounces turkey dhul caato ah (waxay beddeli kartaa hilibka lo'da, digaagga, ama 1/2 koob oo misir qalalan, la kariyey)
- 12 rooti rooti sarreen dhan (isticmaal ikhtiyaarka aan lahayn gluten-ka haddii loo baahdo)
Tilmaamaha
- Diyaarso suugo adigoo isku daraya maraqa yaanyo, malab (ama sonkor bunni ah), liin dhanaan, iniin khardal le'eg, paprika, milix iyo basbaas. Dhinac iska dhig. Kuleylka farshaxan weyn dusha sare kuna dar saliid. Kudar khudaar oo kari ilaa 2-3 daqiiqo. Hilib ku dar oo kari ilaa inta khafiif ah ka bunni. Qalajiyaha Sloppy Joe, ka daadi qaar ka mid dareeraha. Ku dar maraqa hilibka la shiilay iyo khudradda. Isku walaaq dusha sare si maraqa uu u adkaado. Ka qaad dabka markaad gaartid “caajisnimada” la rabay.
XULASHADA BILYFOOD:
- Sababtoo ah khudaarta ayaa la isku daray oo la jilciyey iyadoo la karinayo cuntadan waxay ka dhigeysaa cunug cunno fiican, hilibka dhulka ayaa hab weyn u ah cunnada cusub inay isku dayaan hilibka. Haddii ilmahaagu weli u baahan yahay qaab jilicsan, qaado xoogaa qaado ah oo waxoogaa ku dar wax yar oo ah mashiinka cuntada lagu kariyo ama isku darka marka hore. U isticmaal 1 qaado oo sonkor bunni ah halkii aad malab uga isticmaali lahayd carruurta ka yar sannad.
Nafaqada
Calories: 290kcal | Carbohydrates: 38g | Cunto: 17g | Fataha: 10g | Fatiido la cusbooneysiiyey: 3g | Kolestaroolka: 40mg | Potassium: 660mg | Fiber: 5g | Sonkor: 9g | Vitamin A: 250IU | Vitamin C: 25mg | Calcium: 50mg