Mbalame za broccoli zimapwetekedwa (rapini) zikhoza kuwoneka ngati zosankha zomveka kuti ziwotche, ndipo nthawi zambiri zimachoka kapena zowonongeka, koma kutentha kotentha kwa ng'anjo yotentha kumakhudza kwambiri masambawa. Amachepetsa m'mphepete mwazitsulo komanso mitsuko yowonongeka, amawunikira m'mphepete mwenimweni mwawo, ndipo amawoneka mophweka kwambiri.
Pamene njirayi imatsimikizira kuti muli ndi gulu limodzi la broccoli, chiwerengerochi ndi chophweka kuwirikiza katatu kapena katatu, malinga ngati muli ndi mphika ndi malo ovunikira kuti mutero. Mfungulo weniweni, monga momwe nthawi zonse zimakhalira ndi zokometsera zamasamba, zimawafalitsa m'modzi wosanjikiza, choncho chidutswa chilichonse chimakhala ndi mwayi wokhala ndi zowonjezereka ndi kutentha kwa uvuni ndikukhala ndi tsitsi ndi bulauni.
Chimene Mufuna
- Gulu limodzi
- broccoli amakwiya
- Supuni 1 mpaka 2
- mafuta owonjezera a maolivi
- Mchere wamchere wabwino
Momwe Mungapangire Izo
- Chotsani uvuni ku 400 ° F (Ndikuyenera kuzindikira kuti paliponse mu 350 ° F mpaka 425 ° F, ntchitoyi, kotero ngati muli ndi chinachake mu uvuni, palibe chifukwa chodikirira musanayambe kukwera broccoli).
- Sakanizani broccoli ndikumwaza pa pepala lophika kapena poto yokazinga. Dulani masamba ndi mafuta a azitona. Gwiritsani ntchito manja anu kapena makapu awiri kuti mutembenuke ndikuponyera broccoli pozungulira, choncho ndizosalala pang'ono ndi mafuta. Phulani broccoli kuti mutuluke mumtambo umodzi wokha ndi kuwuwaza ndi mchere.
- Kuwotcha broccoli kumapweteketsa mpaka itachepera kukula kwake pafupi ndi magawo awiri pa atatu ndipo ndi bulauni pamphepete, pafupi mphindi 20. Malingana ndi uvuni wanu (ndi zina zomwe zingakhalepo), izi zingatenge nthawi yaitali. Khalani omasuka kugwiritsa ntchito zipilala kuti muponyedwe ndi kutembenuzira masamba pang'onopang'ono maminiti 10 kapena ngati mukufuna. Tumikirani broccoli wokazinga akuwotcha kapena kutentha.
Zokongoletsera Zosankha: Ndimapeza spritz wa mandimu watsopano ndi zina za tsabola ndi zowonjezera, koma ena angasankhe zitsamba zatsopano kapena dollop yogula yogurt kapena crème fraîche . Kujambulidwa kapena kutsekemera kwa tchizi ta Parmesan ndi chowongolera, ndipo kuluma kwa mchere kumaphatikizapo chinthu chotsutsana kwambiri ndi mbali yovuta ya chikhalidwe cha broccoli.
Kutumikira Broccoli Rabe: Kuwotcha broccoli kosavuta ndi mbale yokoma yokha, koma kumabweretsa ululu wowawa kwambiri ndi masamba othokidwa. Musawabwitse thumba lanu? Ndikumvetsa, si kwa aliyense, ndipo motero broccoli sangalalenso, koma kwa ife omwe timakonda, kukonda kwake ndi gawo lake.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 53 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 114 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 3 g |