Msuzi wa Broccoli Ndi Msuzi Wa Garlic

Chophimba chodyera cha broccoli chaching'ono cha Chinese chodyera cha broccoli mu msuzi wokoma wa adyo chimaperekedwa bwino ndi mpunga wophika . Ngati mukufuna chinachake chokwanira bwino, muzimasuka kuwonjezera pa ziweto zina-mwinamwake magazi kaloti kapena chimanga chaching'ono, kapena ngakhale tofu kuti mupeze chakudya.

Broccoli uyu ndi katsabola katsabola , ndiwo zamasamba, ndipo ngati mutagwiritsa ntchito tamari mmalo mwa msuzi wa soya, ndiwowonjezereka. Khalani otsimikiza kuti msuzi wanu wa masamba ndiwonso opanda mchere (werengani chizindikiro-zina ndi zina siziri).

Zomwe zimakhudzana ndi zakudya pa kutumikira, kuphatikizapo 1/2 chikho chophika mpunga (kuchokera ku Calorie Count):
Malori: 291, Malori Ochokera ku Mafuta : 54% Mtengo wa Tsiku Lililonse:
Mafuta Onse: 6.0g, 9%; Mafuta okhuta: 0.9g, 4%
Cholesterol: 0mg, 0%
Sodium: 921mg, 38%
Zakudya Zonse: 51.9g, 17%
Matenda a Zakudya: 5.5g, 22%
Shuga: 12.2g
Mapuloteni: 10.3g
Vitamini A 27%, Vitamini C 302%, Calcium 11%, Iron 12%

Chimene Mufuna

• 2 makapu masamba msuzi
• 2 cloves adyo (minced)
• 1/4 chikho cha soy msuzi (kapena tamari kuti musakhale ndi gluten)
• Ginger wa 1 tsp
• 1/2 Tsp tsabola wofiira
• 1/4 chikho shuga
• Magulu awiri a broccoli (odulidwa)
• 2 tbsp
• mafuta a azitona
• 1 1/2 tbsp chimanga

Momwe Mungapangire Izo

1. Bweretsani msuzi wa masamba ku chithupsa.
2. Onjezerani adyo, msuzi wa soya, ginger, tsabola wofiira ndi shuga, oyambitsa kusonkhanitsa bwino.
3. Mu skillet wamkulu, sungani broccoli mu mafuta mpaka mutangoyamba kumene.
4. Yikani masamba a msuzi osakaniza kwa broccoli.
5. Onjezerani chimanga, ndikuyimbikitsanso bwino kuti mupewe kumbali iliyonse.
6. Lolani kuphika kwa mphindi 6 mpaka 8, kapena mpaka msuzi wakula.
7. Kutumikira pa mpunga kapena mbewu zina zonse , monga quinoa kapena mapira .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	152
Mafuta Onse	5 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	893 mg
Zakudya	24 g
Matenda a Zakudya	3 g
Mapuloteni	5 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)