Xilliga Xilliga: Ukunta Ilmaha

Qanacsan

• Dib u eegis loogu talagalay

Si khafiif ah u macaan oo ku habboon dubista, "mirahani waxay u qaybin karaan hilibka koorsooyinka muhiimka ah," ayuu yidhi Chris Siversen, madaxa fulinta ee Bridgewaters ee Magaalada New York.

• sida raashinka
  Kala badh saddex eggplant; soo saar xarumo (hargaha kaydka). La jarjarey hilibka ukunta, 2 zucchini, iyo 4 yaanyo plum ah. Sauté 10 daqiiqo 1 tbsp. saliid saytuun ah, 1 xabo oo toon ah oo la shiiday, iyo geedo cusub. Ku dar isku darka maqaarka oo ku dub 350 ° F ilaa 15 daqiiqo.


• sida ka mid ah
  Ku rid qaybo kala duwan oo ukun la jarjaray iyo lugta wananka 16 skewers. Xilliga milixda iyo basbaaska; shiil 7 daqiiqo. Isku qas 1 koob yogurt cadaan ah oo Giriig ah oo leh 2 tsp. liin, 2 tbsp. dill la jarjaray, iyo 1 tsp. cumin dhulka. Ku darso maraqa leh qalfoofka.


• dhinac ahaan
  Ku shub 1 tbsp. saliid saytuun digsi geli. Ku dar 1 tbsp. sinjibiil, 1 tsp. toon, 2 tbsp. cilantro, 2 ukun la jarjaray, iyo 1 basal cas oo la jarjaray. Karso ilaa 15 daqiiqo. Ku dar 1 tsp. saliidda sisinta iyo 2 tbsp. suugo soydh yar-yar. Kari 2 ilaa 3 daqiiqo. Ku darso haley dubay.

Hal ukun oo ukun ah: 55 Kaloori, 527 MG Potassium, 50 MG Folate, 8 G Fiber

Dib u eegis loogu talagalay