Maraqa Garruunjaha iyo Baradhada Leh

Aan Lahayn Gulutiin | Cuntooyinka Ugu Muhiimsan | Maraqyada | Ku Yar Dufanka | Ku Badan Liilka | Khudaar-cune | Ku Habboon WIC | Aan Lahayn Ukun | Aan Lahayn Lows

Ku raaxayso maraqan dhadhanka leh ee aadka u jilicsan, farmaajadu ku badan tahay ee ku jira baaquliga ama koobka—la cuno maalinta roobku da'ayo.

Maraqa Garruunjaha iyo Baradhada Leh
6
Tirada Nafarada
40 daqiiqo
Wadarta Waqtiga
$1.33
Qiimaha Nafar Walba*
Heerkulka: Kulayl dhexdhexaad-sare ah
Tirada Dadka:1 1/2 koob
Waqtiga diyaarinta:10 daqiiqo
Waqtiga karinta:30 daqiiqo
Wadarta waqtiga:40 daqiiqo
Qalabka:

Digsiga maraqa oo weyn

Looxa cuntada lagu jarjaro

Baaquli weyn

Shiidaha

Maacuunta:

Qaaddada cuntada lagu walaaqo

Mindi

Koobka iyo qaaddooyinka cuntada lagu cabbiro

* Qiimaha iyo helitaanka maaddooyinka cuntada way kala duwanaan karaan marka loo eego gobollada kala duwan ee Ohio. Macluumaadka qiimaha nafar kasta waa in loo isticmaalo hagis guud ahaan marka la tixgelinayo kharashka cuntada.

Maaddooyinka

4 wiqiyadood oo fuud cusbada laga dhimay oo qasacadaysan (khudaar ama hilib digaag)

1 1/4 rodol oo baradho cad, la diiray oo gabalo la cuni karo laga dhigay

2 caws seleri, la jarjaray

1 xabo basal dhexdhexaad ah, la jarjaray

1 karooto oo yar, la diiray oo la jarjaray

2 koob oo garruune ah, 1 koob oo gabalo la cuni karo laga dhigay, 1 koob oo aad loo yaryareeyay

2 koob oo caano dufanku ku yar yihiin ah

1/2 qaaddo oo xawaaji Talyaani ah AMA Xawaaji Talyaaniga Celebrate Your Plate

1 koob oo farmaajada Ingiriisi ah, la firay

Tilmaamaha

  1. Kahor inta aadan hawsha bilaabin, dhaq gacmahaaga, sagxadaha, iyo cuntada.
  2. Adigoo adeegsanaya birtaabada maraqa, ha buro maraqa ama fuudka adigoo saaraya dab dhexdhexaad ah.
  3. Inta maraqu ka kululaanayo, jarjar khudaarta. Ku dar baradhada, seleriga, basasha, karootada, iyo 1 koob oo laamaha garruunjaha ah gudaha maraqa.
  4. Ha buro maraqa, ka gaabi kulaylka, dabool digsiga, oo iiri ilaa 20 daqiiqo. Ka qaad dabka.
  5. Wax yar qabooji maraqa; adigoo in yar guraya, ku wareeji maraqa gudaha shiidaha oo ku daar ilaa inta uu ka noqdo mid suuban. Ku wareeji maraqa la shiiday gudaha baaquliga. Raac geedi-socodka ilaa uu maraqa oo dhan ka noqdo mid suuban.
  6. Dib maraqa ugu wareeji digsiga maraqa oo ku walaaq caanaha, xawaaji Talyaaniga, 1 koob oo garruunje si fiican loo jarjaray ah, iyo farmaajada oo ku kari kul dhexdhexaad ah muddo dhan 10-15 daqiiqo oo dheeraad ah, adigoo marmar walaaqaya.


Talooyinka

  • Markaad shiidayso, isticmaal tuweel si aad u caddaadiso daboolka. Uumigu waxaa laga yaabaa inuu daboolka shiidaha soo tuuro.
  • Si aad u adkayso maraqa, ka bood tallaabada shiidida.


Cuntooyinka Soo jiidashada Leh
Maaddooyinka

Maxaa laga sameeyaa Maraqa Garruunjaha iyo Baradhada Leh?

Seleriga
Seleriga
Karootada
Karootada
Garruunje
Garruunje
Basal La Jarjaray
Basal La Jarjaray
Baradho
Baradho

Macluumaadka Nafaqada
(Nafar Kasta)

KALORIYADA
190
WADARTA DUFANKA
3g
CUSBADA
280mg
WADARTA KARBOHAYDARAYDHKA
29g
BOROTIINKA
11g
Eeg xaqiiqooyinka nafaqada oo dhammaystiran >>
Faallooyinka
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