Le inkukhu elula ye-broccoli iphekwe ekupheleleni kumpheki ophuthumayo.
Inhlanganisela elula yenkukhu amabele, i-broccoli, nesobho eliphefumulayo yenza isidlo sakusihlwa sansuku zonke. Sisebenzela lesi sidlo esinambitheka phezu kwelayisi eliphekiwe eliphekiwe noma i-pasta yezinwele zezingelosi.
Uma uthanda ithenda yakho ye-broccoli, ithempulethi ilandela izinkombandlela zephakeji bese uyikhonza kanye nenkukhu.
Okuzokwenza
- 1 ingakwazi / 10 1/2 ama-ounces ukhilimu wesobho se-broccoli
- Amakhilogremu amabili kuya kwezingama-3 amathumba wezinkukhu (angenasiphelo; angasebenzisa amaqhwa)
- Isikhwama esine-broccoli eqoshiwe (efriziwe, ama-ounces angu-16)
- Usawoti ongcolile, ukunambitha
- Ipulazi emnyama emisha
- 1 inkomishi ubisi
Indlela Yokwenza
- Beka izinkukhu ezinkukhu ebhodweni lokugcoba.
- Vala nge-broccoli efriziwe nekhasi ukhilimu wesobho se-broccoli ngaphezu kwakho konke. Engeza usawoti kanye nopelepele ukunambitha.
- Gcoba bese upheka ngezansi emahoreni angu-5 kuya kwangu-7 noma phezulu cishe amahora amathathu. Amabele wezinkukhu angabonakali azoba omile uma ephekwe isikhathi eside, ngakho hlola emva kwamahora angu-4 ephansi noma amahora amabili phezulu.
- Engeza ubisi cishe emaminithi angu-45 ngaphambi kokuba kwenziwe, noma imizuzu engu-30 uma upheka phezulu.
- Khonza wathululelwa phezu kwelayisi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 696 |
| Inani lamafutha | 46 g |
| I-Fat egcwele | 19 g |
| I-Fat Unsaturated | 15 g |
| I-cholesterol | 220 mg |
| I-sodium | 426 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 58 g |