Broccoli wokazinga amapanga mbale yaikulu kapena mbali yoyamba. Ndi bwino pambali pa chakudya chomwe chili cholemera kapena cholemera chifukwa chimadzaza, chamoyo, chosavuta kukonzekera, ndi chokoma.
Pamene uvuni wophika wa broccoli, cholinga chanu chachikulu chiyenera kusunga nthawi zonse ndi mtundu wobiriwira wobiriwira. Mukakawotcha broccoli, kunyenga koyamba sikuti muzule florets. Mitundu yaying'ono imapangidwira musanakhale ndi mwayi wofiira, kotero kuwotcha si njira yabwino kwambiri kwa iwo. M'malo mwake, khulani florets kutalika kuti malo aakulu, okhala ndi tsinde aziwoneke (mkatikati mumayambira bulauni bwino pamene paliponse motsutsana ndi pepala lophika.
Chinyengo chotsatira sichiri chokaka broccoli kwa nthawi yayitali. Dzifunseni kuti mukhala okonzekera mphindi yonse musanayambe kudikirira, ndiyang'anani pa mphindi ziwiri mutatha yoyamba 4. Maphikidwe ambiri amapempha kuti mugwiritse ntchito kutentha komanso nthawi yophika, koma kumbukirani kuti cholinga chanu ndi kuti musagwedezeke. Broccoli wokazinga akhoza kubwezeretsedwa ndi malo ena ofulumira pamoto wotentha, ngakhale amamukonda zokoma kutentha.
Chimene Mufuna
- 1 mutu waukulu wa broccoli (kapena mitu iwiri)
- Supuni 1 mpaka 2 mafuta a maolivi
- Mchere wamchere kuti ulawe
- Tsabola watsopano wakuda kuti alawe
Momwe Mungapangire Izo
- Sungani malo ovunikira pamtunda wotsika kwambiri. Chotsani uvuni ku 360 F. Preheat pepala lophika kwa mphindi zisanu pamene mukuwaza ndi kukonzekera broccoli. Dulani broccoli m'makungwa akuluakulu, kupyola mu tsinde kuti muwonjezere kuchuluka kwa mapulaneti apansi.
- Mu mbale yaikulu yosakaniza, mafuta odzola pa florets. Gwiritsani tsabola wosweka momasuka pamwamba pa mbale. Fukitsirani broccoli ndi mchere wosakaniza ndi kuponyera kugawa mafuta, mchere, ndi tsabola. Gwiritsani ntchito zala zanu kuti muonetsetse kuti broccoli yophikidwa mofanana. Chifukwa cha mtundu wa broccoli, maluwawo sawoneka ngati ovekedwa, choncho weruzani ndi mapepala apamwamba, pogwiritsira ntchito mchere ndi tsabola monga mtsogoleri wanu. Simukufuna kugwiritsa ntchito mafuta ochulukirapo, kapena broccoli idzawoneka bwino.
- Odzola kwa mphindi 4 ndikuyang'ana pepala lozungulirana kapena kupukuta broccoli ngakhale ku Browning. Ngati mapulitsi a broccoli ndi makulidwe osagwirizana, chotsani zidutswa zing'onozing'ono pamene zatha ndipo mulole zidutswa zikuluzikulu zipitirize kuziwotcha. Yang'anani maminiti awiri ndi awiri, pogwiritsira ntchito nthawi.
- Kutumikira nokha kapena ndi mandimu wedges ndi / kapena Parmesan tchizi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 55 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 76 mg |
| Zakudya | 5 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 2 g |