Saccoled Broccoli ndi Shallots, Garlic ndi Lemon

Mankhwalawa afulumira komanso ophweka a broccoli, shallots, adyo ndi mandimu ndibwino kwambiri pambali yophika chakudya, ndipo ndi chokoma kwambiri kuti mubwerere kwa masekondi. Broccoli ndi nthunzi yothamangitsidwa mkati mwa mphindi zisanu, kotero izi ndi mbali yabwino kwa ophika otanganidwa. Broccoli ndi imodzi mwa masamba a cruciferous, banja lodziwika ndi mtima wake wathanzi, wotsutsa khansa. Mavitamini, minerals ndi phytonutrients olemera kwambiri, broccoli ali ndi fiber, vitamini A, C, K ndi B-complex. Kumbukirani kuti kugawa tizilombo toyambitsa matenda ndi kutentha kumawononga zowonjezera zowonjezera kutentha, pamene nthunzi yofulumira ngati iyi imasunga zofunikira zawo. Izi ndizotsatizana kwambiri ku Macro Bowl , ndi nsomba, Perfect Roast Chicken kapena Sesame Crusted Tofu . Muzosiyana siyana m'munsimu, mudzawona zosankha zowonjezera tomato zouma dzuwa, mtedza wa pine, komanso ngakhale kukoma kwa golide woumba.

Chimene Mufuna

• Supuni 1 ya mafuta a maolivi
• 1 shallot, sliced
• 2 cloves adyo, akanadulidwa
• 1 gulu broccoli, kudula mu florets
• ¼ chikho msuzi kapena madzi
• Mchere wamchere ndi tsabola watsopano
• Mafuta a Lemon

Momwe Mungapangire Izo

1. Kutenthetsa mafuta a maolivi mu phula losungunuka pazitsulo zamkati.
2. Onjezerani sliced ​​sliced ​​ndi adyo akanadulidwa, ndipo pikani kusakaniza kwa mphindi imodzi, ndikuyambitsa nthawi zambiri.
3. Onjezerani mapulitsi a broccoli ndi msuzi ku poto.
4. Phimbani ndi kuphika ndiwo zamasamba kwa mphindi 3-5, kapena mpaka broccoli ili yabwino.
5. Nyengo ndikutumikira ndi poto majisi otsanuliridwa ndi mphesi ya mandimu kumbali.

Amatumikira 4

Kusiyanasiyana: Onjezerani 1/4 chikho cha dzuwa losungidwa ndi dzuwa, tomato wouma, kapena mtedza wa pine, kapena golide woumba kwa broccoli musanatumikire.

Copyright 2010 ndi Jen Hoy

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	137
Mafuta Onse	4 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	166 mg
Zakudya	24 g
Matenda a Zakudya	5 g
Mapuloteni	6 g

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