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Markaad damacdo wax ka duwan inaad ka cuntid cunnada caadiga ah ee Hindida, gaar ahaan wax leh dhadhan badan oo toon isku mid ah, iskuday iskudayga Chef Anirudh Nautiyal ee khudaarta shiil khudradda ku jirta maraqa cad ee cad oo leh bariis bunni ah oo la gubay.
Cuntadani aad ayey ugu yar tahay kalooriyada, maadaama ay jiraan khudaar badan oo lagu daro isku darka bariiska buniga ah. Xaqiiqdii kama qoomameyn doontid goor dambe.
U fiirso nidaam talaabo-tallaabo ah oo faahfaahsan oo ku saabsan sida loogu diyaariyo khudradda shiil khudradda ku jirta maraqa toonta cad oo leh basbaas bunni ah oo basbaas ah guriga.
KHUDBADAHA JIRKA EE JOOGA INTA CAD EE CARUURTA BADBAADADA KU LEEYAHAY BARIIS BILAASH AH OO DHAR AH | KHUDBADAHA JIRKA EE JOOGTADA AH EE QAADASHADA RIISKA BILAASH AH Khudaarta shiidan ee ku jira Suugada Toonta ee Caddaanka leh Bariiska Guban ee Toonta La gubo | Khudaarta shiilan oo leh Bariis Maayir ah oo Guban | Khudaarta shiilan ee khudradda leh Bariiska Cunnada Bariiska Waqtiga 15 Minins Waqtiga karinta 30M Wadarta Waqtiga 45 MininsRecipe Waxaa qoray: Chef Anirudh Nautiyal
Nooca Recipe: Koorso Muhiim ah
U adeegtaa: 2
Waxyaabaha ay ka kooban tahay-
Broccoli (jarjar ubax) - ½ koob
Bok choy (la jarjaray) - ½ koob
Hadhuudhka ilmaha (jarjar hal inji) - ½ koob
Karootada (jarjar laba-inji) - ½ koob
Spinach - 1 koob
Garlic (dheji) - 2 tbsp
Istaarijka galleyda - 2 tbsp
Bariis bunni - 1 koob
Basasha guga (la jarjaray) - koobka ¼th
Saliid saytuun ah - 2 tsp
Kaydka khudradda - 1 koob
Sida loo Diyaariyo-
1. Marka ugu horeysa, waxaan ubaahanahay xoogaa khudrad ah diyaarinta, marka isku soo wada ururi khudradaha oo dhan dhinac dhig.
2. Khudaarta loo baahan yahay waa sida soo socota - karootada, broccoli, isbinaajka, bok choy iyo galleyda carruurta.
3. Qaado digsi qoto dheer oo geddi oo ku rid dhammaan khudradda inta loo baahan yahay digsiga.
4. Nadiifi dhammaan khudradda oo dhinac dhig.
5. Hadda, qaado digsi kale oo cunto karis ah ama cunto kariye ah oo bariis ku rid.
6. Ku buuxi makiinadda wax lagu kariyo ama digsiga 1 koob oo biyo ah.
7. Hayso bariis bunni ah oo aad ku kariso.
8. Qaado digsi kale oo isticmaal buufis aan dhegdheg lahayn ama u isticmaal 1 qaado yar oo saliid ah digsiga ku kariska.
9. Ku dar toonta digsiga oo si fiican u kari. Hadda, ku dar kaydka khudradda iyo istaarijka galleyda.
10. Kudar khudaarta oo dhan kuna hagaaji xawaashka.
11. Qaado xoogaa saliid ah oo ku shiil toonta isla digsiga, ilaa uu ka noqdo bunni dahab ah. Hadda, isla sidii hore u soo saar oo meel dhig.
12. Hadda, mar labaad qaado wok, ku dar saliid iyo bariis bunni ah iyo basasha guga, kuna dhammee toonta la gubay.
13. Ku darso tuubbo kulul oo leh khudaar.
14. Hubso inaad si habboon u qurxisay oo si fiican ugu adeeg.
- 1. Hubso in khudaarta oo dhan si fiican loogu maydho biyo kahor intaadan isticmaalin.
- 2. Toonta gubatay asal ahaan waa toon la shiilay.
- Bixinta Cabirka - 1 qaadasho
- Kalori - 229 cal
- Dufan - 2 g
- Barootiin - 6 g
- Kaarbohaydraytyada - 47 g
