Sautéed Broccoli

Maphunziro awiriwa amachokera ku kansalu ka broccoli ndipo amawoneka bwino kwambiri.

Pamene broccoli yophika, makamaka kwa nthawi yayitali, idzakhala yonyezimira, imakhala yofiira, ndipo kukoma kumatayika. Mukufuna kuphika mpaka masamba ali ofewa koma adakalirira pang'ono.

Kuphika broccoli m'madzi ambiri kumachepetsa kukoma kwa sulufule kowawa komwe nthawi zina kumakhala nako ndikumapangitsa kukoma mwatsopano ndi koyera. Kenaka kuphika mofulumira pogwiritsa ntchito njira youma yotentha monga kupuma kapena kuyaka kumakhala ndi mtundu komanso kumapangitsa masamba kukhala okoma. Kuwonjezera adyo ndi madzi a mandimu kumawathandiza kuti azisangalala ndi masambawa.

Imeneyi ndi mbale yabwino kwambiri pambali pa mbale zazikulu, kuphatikizapo nkhuku yokazinga, nkhuku yokazinga, nyama ya nyama, kapena nyama yophika nkhumba. Mukadziwa kupanga broccoli pogwiritsa ntchito njirayi, simudzayang'ana mmbuyo!

Chimene Mufuna

• Pulogalamu imodzi ya broccoli yatsopano
• Supuni 1 ya mchere
• Supuni 3
• mafuta aamuna osakwatiwa
• 2 cloves adyo (minced)
• Supuni 2 tiyi ya mandimu
• Mchere ndi tsabola kuti mulawe

Momwe Mungapangire Izo

1. Sungani broccoli bwino pansi pa madzi ozizira. Dulani broccoli mulowetsedwe payekha. Dulani zimayambira mu zidutswa zofanana kukula kwa florets. Ngati masambawo ali ndi khungu lolimba, sungani iwo pogwiritsa ntchito masamba omwe amapanga masamba.
2. Ikani broccoli wokonzeka mu mphika waukulu, onjezerani madzi kuti muphimbe ndi supuni 1 ya mchere.
3. Bweretsani broccoli ndi madzi mumphika kuti muwotchedwe kutentha kwakukulu. Kenaka kuchepetsa kutentha ndi kutentha broccoli kwa mphindi zitatu kapena 4 kapena broccoli ndi chabe. Sakanizani broccoli bwinobwino mu colander mumadzi, ndikugwedezetsa kuti muchotse madzi ambiri.

1. Kenaka mutenthe mafuta a azitona pamtambo wambiri ndikuphika adyo kwa mphindi imodzi mpaka kununkhira.
2. Onjezerani broccoli kuti mudye kansalu ndi adyo ndikuphika kwa mphindi zitatu kapena zisanu, ndikuyambitsa kawirikawiri, mpaka broccoli ikhale yonyezimira komanso yosangalatsa. Fukani broccoli ndi madzi a mandimu, mchere, ndi tsabola kuti mulawe ndikutumikira mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	123
Mafuta Onse	7 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	5 g
Cholesterol	0 mg
Sodium	82 mg
Zakudya	14 g
Matenda a Zakudya	3 g
Mapuloteni	3 g

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