Qof kastaa wuu ogyahay in bur -burtu ay tahay ikhtiyaar weyn oo loogu talagalay casho -maalmeedka. Laakiin sidoo kale waxay ku fiican yihiin samaynta maraq khudradeed oo dhalaalaya.
Si taxadar leh u akhri waxa ku qoran xirmada, iska ilaali alaabooyinka lagu daro dufanka hydrogenated ama burooyinka, kuwaas oo leh waxyaabo badan oo aan loo baahnayn. Ku raaxayso maraqan jeex ah baguette badarka iyo salad isbinaajka ah.
Waqtiga karinta: 40 daqiiqo
Adeegyada: 6
Waxyaabaha ay ka kooban:
- 2 qaado saliid saytuun ah oo bikro ah oo siyaado ah
- 2 karootada waaweyn, jar jartey
- 1 basal weyn, oo la dhalaaliyay
- 2 qaado oo toon ah, tuujin
- 1 qaado yar oo rosemary ah oo la jarjaray
- 800 ml oo maraq qudaar ah
- 2 zucchini dhexdhexaad ah, la jarjaray
- 2 koob oo bur bur ah, oo la doorbidayo in lagu buuxiyo isbinaajka iyo farmaajada
- 4 yaanyo, la jarjaray
- 2 qaado oo khal ah (laga sameeyey khamri cas)
Diyaarinta:
1. Saliid saytuun ku kari digsi kulayl dhexdhexaad ah. Ku dar karootada, basasha, walaaq, dabool, oo sii wad karinta, kareyso marmar, ilaa ay basashu bilaabaan inay qaataan midabka dahabka ah. Qiyaastii 7 daqiiqo. Ka dibna ku dar toonta iyo rosemary oo kari, kareyso marmar, ilaa aad ka ursato caraf udgoon, qiyaastii 1 daqiiqo.
2. Ku shub maraq, ku dar zucchini. Wax walba karkari. Iska yaree kuleylka oo kari, kareyso marmar, ilaa marqaatiga uu bilaabo inuu jilco, ilaa 3 daqiiqo. Ku dar burqada iyo yaanyada, sii wad karinta ilaa burtuquhu jilicsan yihiin, 6 illaa 10 daqiiqo. Ku dar khalka maraqa kulul ka hor intaadan u adeegin.
Qiimaha nafaqada:
Halkii adeeg: 203 kalori; 8 gr. baruur; 10 mg kolestarool; 7 gr. dabagaale; 28 gr. karbohaydraytyada; 4 gr. fiber; 386 mg sodium; 400 mg oo ah potassium.
Faytamiin A (80% DV) Faytamiin C (35% DV)