Msuzi wa tchizi wosavutawu umasintha broccoli tsiku ndi tsiku kumalo olemekezeka. Mulikonzekere nthawi zonse, ndipo banja lanu lonse lizikonda, ana aphatikizidwa. Kuti mupitirize, mungagwiritse ntchito mazira kapena mazira atsopano a broccoli.
Chimene Mufuna
- 16 ounces mazira a broccoli ozizira kapena florets, kapena mapaundi 1 atsopano a broccoli
- 12 ounces shredded, kapena cubed njira American tchizi
- 2/3 chikho mkaka
- 1/2 supuni ya supuni ya anyezi
- Dash pansi
- msuzi wa cayenne kapena wotentha, ngati mukufuna
- Mchere ndi tsabola watsopano wakuda pansi kuti alawe
Momwe Mungapangire Izo
- Kutentha kapena wiritsani broccoli potsatira malangizo a phukusi.
- Ngati mukugwiritsa ntchito broccoli mwatsopano, nthunzi muchitetezo chophimba pamadzi pamadzi okwanira 4 mpaka 5, mpaka mpaka mwachifundo.
- Mu sing'anga supu kapena salasi pa sing'anga kutentha, kuphatikiza otsala zosakaniza. Kutentha, kuyambitsa nthawi zambiri, mpaka tchizi usungunuke ndipo kusakaniza ndi kosalala, pafupi maminiti 7. Sakani ndi kuwonjezera mchere ndi tsabola ngati mukufuna.
- Thirani msuzi pamwamba pa broccoli wokonzedwa pa mbale yopangira kapena mu mbale, kapena mutumikire msuzi mosiyana.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 108 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 13 mg |
| Sodium | 500 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 11 g |