Nkhuku yosavuta ya broccoli imaphikidwa ku ungwiro wophika pang'onopang'ono.
Kuphatikizana kophweka mawere a nkhuku, broccoli, ndi msuzi wophimba kumapanga chakudya chamasana tsiku ndi tsiku. Gwiritsani ntchito mbale iyi yokoma pamwamba pa mpunga wophika wophika kapena pasitala wa tsitsi.
Ngati mukukonda broccoli yanu yamapiko, imathamangitsanso maulendo a phukusi ndikuyitumikira pamodzi ndi nkhuku.
Chimene Mufuna
- 1 amatha / 10 oposa awiri ojambula zonona za supu ya broccoli
- Mapiritsi 2 mpaka 3 nkhuku za m'mawere (zopanda pake; zimatha kugwiritsa ntchito mazira)
- Thumba 1 yokhala ndi broccoli (yozizira, ma ola 16)
- Mchere wambiri, kuti ulawe
- Tsabola wakuda mwatsopano
- 1 chikho mkaka
Momwe Mungapangire Izo
- Ikani nkhuku mu khola.
- Phimbani ndi broccoli yofiira ndi supuni zonona za supu ya broccoli. Onjezerani mchere ndi tsabola kuti mulawe.
- Phimbani ndi kuphika pansi kwa maola 5 kapena 7 kapena pamwamba kwa maola pafupifupi atatu. Mawere a nkhuku osabereka adzakhala owuma ngati ataphika motalika kwambiri, choncho ayang'anitseni pambuyo pa maola anayi kapena maola awiri apamwamba.
- Onjezerani mkaka pafupifupi 45 minutes musanachite, kapena mphindi 30 ngati mukuphika pamwamba.
- Kutumikira kunathiridwa pa mpunga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 696 |
| Mafuta Onse | 46 g |
| Mafuta okhuta | 19 g |
| Mafuta Osatchulidwa | 15 g |
| Cholesterol | 220 mg |
| Sodium | 426 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 58 g |