Kuphika broccoli ndi mazira pang'ono ndi mandimu kumatembenuza masamba a quotidian kukhala mankhwala atsopano.
Chimene Mufuna
- Pafupifupi mapaundi awiri broccoli
- Supuni 1 ya mafuta a maolivi
- Chiwombankhanga chaching'ono chofiira (monga Fresno), chochepetsedwa pang'ono
- Supuni 1 supuni mandimu
- 1/4 supuni ya supuni ya mchere yabwino
- Mavitamini 1 -2 atsopano a mandimu
Momwe Mungapangire Izo
- Chotsani uvuni ku 375 ° F.
- Dulani broccoli ndi kudula mu zidutswa zazikulu za kuluma.
- Dulani brokoli ndi mafuta. Tumizani broccoli pa poto yophika.
- Fukitsirani broccoli ndi tsabola, chide, ndi mchere.
- Kuwotcha broccoli mpaka wachifundo ndi bulauni pamphepete, pafupi mphindi 30. Fukani madzi atsopano a mandimu kuti mulawe ndi kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 81 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 185 mg |
| Zakudya | 13 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 4 g |